Snorers are the butt of many jokes, but if you or your partner snores, you probably don’t find those honking or rattling noises funny at night.
While snoring is usually harmless, striking when muscles in areas such as the neck and throat relax, it can affect your sleep and health. Even one night of tossing and turning can mess with your mood and concentration, and push even the most loving relationships to the edge.
Luckily, snoring is often linked to lifestyle and simple changes can prevent it from stealing your sleep. A healthy diet, limiting your alcohol intake and regular exercise can help you improve muscle tone and breathe better at night. You should also try sleeping on your side.
There are three main sleep positions: front (stomach), side and back, though many people switch position in the night. Your sleep position and pillow choice matter as they can affect the quality of your sleep and trigger problems such as head and neck pain and heartburn. Certain sleep positions and pillows can even make you more wrinkly, or less likely to snore.
Why sleep on your side?
While back sleeping is often encouraged for cosmetic reasons - it avoids early morning puffiness and sheet-embedded lines - it can make you more ‘snore prone’. Side sleeping prevents the tongue, chin and any excess fatty tissue under your chin relaxing and squashing your airway, which can lead to snoring. You can train your body to sleep on the side.
Log or foetal sleeper?
There are many variations of sleeping on your side. Some side snoozers prefer the foetal position, where you curl up on your side – this is especially recommended for pregnant mums. Some catch their ZZZs in the log position with back straight and arms down, close to your body. Resting on your side with your back mostly straight is best for snorers. Keeping your spine aligned also prevents you from waking with a crick in your neck.
How to sleep on your side
1 - Switch pillows
Whichever position you sleep in the right pillow will complement your sleep style, enabling you to breathe and rest comfortably without any pressure to your back or neck. Side snoozers sleep best with a firm, high pillow; anything too soft won’t provide the right support.
2 - Go allergy-free
If you’re allergic to dust mites, you want to consider a mite-proof Microfibre pillow or a pillow with a dust-mite proof cover. Reducing nasal inflammation may reduce symptoms of snoring and obstructive sleep apnoea (OSA). Zipped pillow protectors will also help prevent sneezing and wheezing in the night.
3 - Tape a ball to your PJs
This may sound like an April Fools’ Day joke, but taping a tennis ball to the back of your sleepwear is an NHS recommended tip for staying on your side. Failing that, a special pillow or bed wedge may keep you on the winning side.
Tielle pillow choices for side sleepers
- Down Surround - The very best of both worlds – support and softness. The inner core of the pillow is filled with exceptionally high quality duck feathers which offer support and structure; this duck feather core is then surrounded by a generous layer of 100% fine, soft duck down which creates the most luxurious surface for restful sleep.
- Luxury Jacquard Microfibre - Crafted from a blend of high quality microfibres for good support and gentle springiness, all encased in a jacquard design 100% cotton percale cover with piped edging.
- Marquis Duck Feather and Down - Generously filled with high quality feather and down this high feather content pillow has more weight and support whilst being soft on the face. Naturally breathable, a down-proof cover prevents pesky feathers escaping in your sleep. These pillows are loved by the Firmdale Hotels.