Choosing the right pillow can significantly affect your breathing during sleep. Feathers and certain synthetic fibers often found in traditional pillows may trigger nasal irritation or allergies, making snoring more likely. To reduce this risk, experts recommend switching to a foam pillow. Foam materials are less prone to harboring irritants, allowing for clearer breathing and reducing nighttime nasal discharge.
Pillow firmness also plays a crucial role. A pillow that is too firm or overfilled can push your head forward, narrowing the airways and increasing the likelihood of snoring. Selecting a pillow that properly supports your neck without forcing your head into an unnatural position can help maintain an open airway throughout the night.
Temperature is another important factor for quality sleep. Specialists consider the ideal bedroom temperature to be between 18 and 20 degrees Celsius, a range that helps the body relax and maintain steady breathing. Research published in Nature earlier this year found that sleeping in warmer environments increases the risk of obstructive sleep apnea (OSA) by nearly 45 percent, highlighting the impact of temperature on nighttime breathing.
By adjusting your pillow and sleep environment, you can greatly improve sleep quality and reduce snoring.
Avoid sleeping on your back
It is not yet clear why some people are more prone to sleeping on their backs. However, research suggests that up to one in ten people sleep this way, while the vast majority sleep on their sides or stomachs. Studies also show that this sleeping position significantly increases the likelihood of snoring.
A Dutch paper published in 2013 concluded that 65 percent of people who sleep on their backs snore regularly. This is because when you sleep on your back, gravity increases the likelihood that fat around your neck will narrow your airways.
Sleeping on your stomach is not recommended, as it is bad for your neck, back, and knees. Sleeping on your side is not only the best way to prevent snoring, but also for your physical health.
To help your body get used to sleeping on your side, you can use a pregnancy pillow (a long, cylindrical pillow), or hug a regular pillow and place another pillow between your legs.
Also, another simple trick is to sew a tennis ball to the back of your pajamas so you can’t turn over.
