12/13/2023 0 Comments Snoring expert![]() Dentist and snoring expert Jay Khorsandi says, “in the world of snoring and sleep apnea, sleeping on your back is not your friend.” According to Michael Gelb, a dentist specializing in TMJ and sleep disorders, and the founder of The Gelb Center, the wedge shape “helps prevent the lower jaw and tongue from falling back into the airway while sleeping on the back.” In a pinch, you can try using a bunch of pillows to prop up your head, but, as sleep specialist W. Since most snoring happens when you’re on your back, nearly everyone we spoke with suggested using a wedge pillow to elevate the head and neck. Here are some pillows - selected by sleep doctors and sleep product experts - to try out. ![]() The soft palate and the uvula at the back of the throat relaxes, and that tends to narrow the airway.” Add a new pillow, the theory goes, and you put yourself in a position that reduces the effect of gravity on the back of your neck. “When you fall asleep, the tongue relaxes a little bit and can fall back and close up the airway. “Snoring is basically related to a narrow upper airway, and gravity tends to make things worse,” says Kannan Ramar, a sleep physician and professor of medicine in the division of pulmonary and critical care medicine at the Mayo Clinic, and president-elect of the American Academy of Sleep Medicine. Once you’ve gotten the all-clear, the easiest solution can often be simply switching up your sleeping position with the help of an additional pillow. According to Cralle, about half of people who snore have sleep apnea. And not just because the sound is annoying: As Terry Cralle, a registered nurse, clinical sleep educator, and author of Sleeping Your Way to the Top: How to Get the Sleep You Need to Succeed, explains, “a non-snoring partner can wake up as many as 20 times per hour as the result of a snoring bed partner, losing an average of one hour of sleep per night.”īefore you attempt to solve your problem yourself, it’s worth seeing a doctor to make sure your snoring isn’t a sign of a more serious condition, like obstructive sleep apnea, which is linked to issues like heart disease and stroke. While snoring can cause daytime sleepiness, irritability, and even more dangerous side effects (more on that below), it also affects the person you share a bed with.
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