NO ONE wants to hear their partner snore all night – or be woken up by their own snoring.
Thankfully, sleep expert Kiera Pritchard is from Everynight.com revealed a simple trick to stop snoring and help people get a good night’s sleep.
your tip? Just turn to the side.
“Perhaps the biggest benefit of sleeping on your side instead of your back is that side sleeping can help prevent snoring,” she said.
“Sleeping on your back can often lead to worsening snoring and obstructive sleep apnea.”
Pritchard explained what happens when you sleep on your back: “Your jaw, tongue and other soft tissues collapse in your neck when you’re on your back.
“The collapsed soft tissue narrows your airway and makes it difficult to breathe, leading to snoring.”
She also explained that sleeping on your stomach is another way to prevent snoring, but it’s not as effective because it causes people to misalign the cervical portion of their spine, which can narrow the airway.
And while sleeping on your side is the best way to prevent snoring, Pritchard said it has several other benefits.
PREVENT SLEEP APNEA
Sleep apnea is a condition in which “breathing stops and starts repeatedly,” according to the Mayo Clinic.
If left untreated, several health problems can develop, including high blood pressure, heartburn, weight gain, type 2 diabetes, heart disease and asthma, Pritchard said.
“By sleeping on your side, you can significantly reduce the chance of obstructive sleep apnea,” she said.
Sleeping on your side also helps your digestive system do its job by keeping acid from rising and “keeping stomach contents in place better,” as Pritchard noted.
“If you’re lying flat on your stomach or back, your stomach’s acid can flow into your esophagus and cause damage,” she explained.
“However, lying on your side ensures that gravity stops your stomach acid from flowing up.”
Another way to Help your digestive system function smoothly at night According to sleep scientist Sanchita Sen, it is to eat a few hours before bed and avoid certain foods at night.
BRING OUT THE POISONS
“Your body has a waste system known as glymphatic system‘ Pritchard said.
“Its job is to clear out all the waste in the brain and can also help deliver compounds like glucose, lipids, amino acids and neurotransmitters.”
Noting that your sleep can affect this system and how it works, she confirmed that sleeping on your side is the best way to keep it working properly.
She added: “Scientists have suggested that its waste disposal function may play a key role in preventing neurodegenerative diseases – for example, Alzheimer’s disease is linked to the accumulation of proteins in the brain.”
ARE THERE ALSO DISADVANTAGES OF SIDE SLEEPING?
Despite all the benefits of side sleeping, there is a potential downside.
Pritchard said people sometimes shift their spine too much while sleeping on their side, leading to posture problems.
She said the best way to prevent this is to use knee and body pillows, which help keep your body in place.
“For side sleepers, the best pillows are those that have a high loft of between four and six inches,” she explained.
She also said that memory foam mattresses are ideal because they’re affordable and great for relieving pressure.
And for those who need help falling asleep in general, there are tricks that can help too.
For example, a fitness guru shared how people in the military are taught to fall asleep in just two minutes.
Also, a productivity expert revealed them Five tips to calm your brain and prepare your body for sleep.
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https://www.thesun.co.uk/fabulous/17921835/sleep-expert-stop-snoring-immediately-good-nights-rest/ I’m a sleep expert – my simple trick will help you stop snoring instantly and get a good night’s sleep