It is highly recommended that those who snore sleep on their side or stomach, rather than their back. When you sleep on your back, the base of your tongue and your soft palate collapse towards the back wall of your throat. As you breathe, this causes a vibration, which either causes snoring or causes it to become louder than it would otherwise be. If you are looking to curb the sound of your snoring to appease a partner or before you seek professional medical assistance, you may want to start by shifting your sleeping position and seeing if that makes a difference. Here are a few ways you can naturally change your sleep position.
Place Yourself in Your Desired Position When You Go To Bed
When you climb into bed, place yourself in the desired position that you want to sleep in. This may be on your stomach or on your side. Then attempt to stay in this position until you fall asleep. If you wake up in the middle of the night and aren't in the position you want to be in, shift to that position. Continue this routine nightly. While you may shift during the night, your body will begin to recognize this as your new desired sleep position. The longer you continue to do this, the less likely it will be that your body will attempt to shift back to your old position of sleeping on your back.
Use a Body Pillow
Another tip for naturally changing your sleep position is to use a body pillow. Some people find that sleeping on their sides or stomach is uncomfortable, especially if they have been sleeping on their backs for the majority of their lives. Cuddling up to a body pillow helps to take some of the pressure off of your sides and stomach, while also holding your body in the position you want to sleep in. If you don't have a body pillow, you can attempt to use regular pillows.
Tape Tennis Balls to Your Back
The last way you can naturally train yourself to sleep on your side or stomach is to tape one or two tennis balls to the back of your pajamas when you sleep. If you sew, you may want to sew a pocket on the back that can hold the balls in place. If you attempt to roll over onto your back, the tennis balls will be so uncomfortable that you will be forced to shift back to your side or stomach. This trains your body to not want to roll over onto your back when you sleep.
Changing your sleep position can help to minimize or eliminate snoring in some people. However, if you are a heavy snorer, changing sleep position alone may not stop your problem. In this case, you will want to meet with a medical professional. They may recommend medications or even snoring surgery to help reduce your snoring and snoring related health problems.