Get rid of the noise – which sleeping positions reduce the snoring?
Snoring not affects the other person near you but also it puts you in harm’s way. This is because by sleeping in certain positions may block your airways and aggravate the snoring making it worse. You may even get choked or get asphyxiated. Snoring is caused by many factors including sleeping position, age, weight, build, and medication among other factors. There are certain sleeping positions that may aggravate or alleviate the problem.
Sleeping on your back causes the tongue to slip back and obstruct the air passage causing you to force air in and out of the air passage. Sleeping on your side is recommended as there is no weight or organ obstructing the airways. Choosing specially designed pillows like a wedge pillow, and neck alignment pillows may help you find avoid snoring without compromising your comfort.
Tips to help fight the snoring
There are things that one can do to try and reduce their snoring. These simple tips may work for you if you take time to follow them up every time you head out to sleep.
- It is better if you sleep on your side as it allows the air pathways to remain open. If you are used to sleeping on your back, you can employ the tennis ball trick whereby you tape the ball to the back of your garment. Every time you roll over to your back, the ball will cause you discomfort thus forcing you to sleep on your side.
- Keeping the moisture in the air as you sleep is important so as to lubricate your airways and keep them from drying up. Using a humidifier is a good way to undertake this task.
- Losing weight is a good way to relieving snoring that is caused by too much fat tissue accumulating around the airways. Once the fat tissue lessens, the air passages will be less pressured.
- Avoid using sedatives or alcohol 2 hours before sleep to avoid excessive muscle relaxation that may lead to snoring.
- Use special mouth devices that are created to stop snoring. These mouth devices prevent the tongue and jaw from relaxing too much and obstructing the airways.
- If you have allergies, talk to your doctor about medication that is suitable for reducing inflammation in the air passageways.
Consider following features to choose the best mattress for snoring reduction
If you are shopping for a new mattress to help you put your back and air passageways in the right position, here is what you need to put into consideration:
How hard or how soft the mattress will be affected by both sleeping position and the weight of the individual. One may prefer a soft/medium feel mattress since in most cases they are laying on their side. Those addicted to laying on their back and stomach may require mattresses that are firmer. If one is of average weight then it is recommended to seek mattresses that are soft/medium while weightier individuals require much firmer support.
Many mattresses have different kinds of fillers to achieve different attributes. In many cases, the mattresses end up using memory foam as a filler. The good thing about memory foam fillers is that they alleviate pressure on the joints and provide good back support. These memory foams come with different densities to give out a different feel.
The thickness of the mattress boils down to personal preference. There are those who like mattresses that are 15inch thick while others settle for less thickness. If you are heavy then it is advised to seek models that are thicker they are able to handle more weight. A unit like the Brentwood Home Cypress Mattress is 13 inches thick while the Leesa Memory Foam Mattress possesses a 10-inch thickness. A lighter person may have to settle for the 10-inch unit as it can support them with no qualms.
Mattresses come with covers so as to protect the contents of the mattress. These covers can be removable or stay fixed on the mattress depending on what you prefer. If you settle for removable covers then the material should be able to withstand machine washes. Those mattresses with fixed covers can be hard to keep clean so it is better to buy another cover to protect the base cover. Make sure that the fabrics used are able to facilitate good air flow so that you can sleep cool at night.
For there to be edge support it means that the structure bears supportive layers. We have seen manufacturers use individually wrapped coils to ensure that the structure remains supported. These structures prevent the bed from sagging especially at the edges where people often sit. This feature is especially important for weightier individually who tend to roll over to one side of the bed while sleeping. The springs will balance the weight preventing further damage to the mattress. Mattresses such as the LINENSPA Hybrid Mattress and the Zinus Hybrid Mattress are good examples of such mattresses.
Sometimes when you are sleeping in bed with someone and they get up/move from the bed, you feel the commotion. You want a mattress that experiences more motion isolation so that you don’t disturb the other person who is still sleeping. Mattresses that are soft/medium feel are good examples of mattresses that are able to pick up and disperse the motion to smaller areas.
Warranty and sleep trial
Mattresses are good examples of products that usually have a long warranty. In most cases, mattresses come with a 10 year+ warranty indicating to you that they are of durable quality. A mattress such as the Brentwood Home Cypress Mattress has a warranty stretching for 25 years which is commendable. Always make a point to read through the terms and conditions to find out what the manufacturers are willing to cover.
Also with mattresses comes free trials that allow you to test the mattress for a number of nights. If you do not like how the mattress operates in that trial period then you have all the rights to get your money back. The length of the trial period is usually specified by the manufacturer therefore be on the lookout for such information.
Mattresses just like any other product today needs adequate certification to show that the product is made from good materials. These certification institutions see to it that the mattresses do not contain chemicals or additives that will affect both the user and the environment. A product that has been certified like the Leesa Memory Foam Mattress has been CertiPUR-US ®-certified indicating that it is safe.