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FAQ
How can I stop snoring?
“Two-thirds of people would reduce or stop snoring if they stopped laying on their back and laid optimally on their side,” says James Leinhardt, sleep posture expert.
“You can apply the same principles to your sleeping position as you do to your sitting position at work. You should sit with your head directly above your pelvis, your thighs flat and your knees directly above your feet. If you flip that onto its side, that’s the position you should sleep in. This ‘semi-foetal side lying’ gives you a neutral resting spine, which can improve the quality of sleep. If you’re in a comfortable side-lying position, you won’t roll onto your back – which is when the worst snoring usually happens.”
Why do I snore when I sleep on my back?
“When you lie on your back and your muscles are softened,” James says. “Gravity is compressing the lungs. Meanwhile, your pillow may be pressing your head forward or too far back. Too far forward and you compress your airway. Too far back and you’ll have your mouth wide open, which is a snorefest.
I’m a side-sleeper. Why do I keep rolling onto my back?
“I suspect that when you’re side-lying you bring one leg over the other so that both knees are touching the bed,” James says. “If you do that, you twist your hips out of alignment and your shoulders along with them, putting pressure on your spine and neck. It feels unstable, which is why your body might want you to roll onto your back.
“If you place a pillow between your legs (not just between your knees – all the way down from your knees to your ankles), you can stabilise your posture so that your knees, hips and shoulders are all vertically aligned and relaxed. You’ll stay in that position and you’re less likely to snore.”
What is the best material for an anti-snore pillow?
James believes foam is the best option, since it offers the stability your airways need. “Although down, feather or hollowfibre can be very comfortable and can be pummelled into the right shape to fit your neck and shoulder, in your sleep you’ll move and that stability will disappear.”
What else can I do to stop myself snoring?
There is now a whole industry dedicated to snore-prevention, including courses in diaphragmatic breathing. Some solutions are easier than others, though. “Apart from a new pillow, another simple fix may be to buy a nasal dilator,” says ‘Sleep Doctor’ Michael Breus. “You could try Breathe Right strips, which go across the bridge of the nose, or Mute which goes inside the nostrils. Anything that helps with congestion may reduce snoring.
“The other fix, I’m sorry to say, is to stop drinking alcohol.”
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