Are you a snorer or do you sleep next to one?
Either way, you’re not alone. Far from it! An estimated 45 percent of the UK population snores occasionally. And 25 percent snores regularly. But the solution to your snoring may be as simple as changing your mattress!
Snoring is a frustrating experience -- for the snorer and whoever is sleeping near the noisy sleeper. But the good thing is, there is so much information about snoring, from snoring causes to snoring aids and remedies. But with so much information, it can be a bit overwhelming. That’s why we put together this guide to help you get to the root of why the snoring is happening and what exactly you can do to stop snoring altogether.
And if you’re looking to purchase a new memory foam mattress, we have you covered with insight about why the material is a good investment for anyone dealing with snoring… and dreaming of quieter sleep.
What causes snoring?
- Lack of Sleep:
Do you find yourself getting less than seven hours of sleep on a regular basis? This could possibly be the culprit of your snores. When we are over-exhausted and dealing with sleep deprivation, by the time we do finally get to sleep, our muscles are TOO relaxed. And when our muscles are over-relaxed → tissues start to flap, the tongue falls back, the airway closes, and snoring ensues.
- Your Weight:
Being overweight causes extra tissue to build up around the neck and throat, which can cause airways to collapse. As our airways close, snores are more likely to occur because the throat doesn’t have a clear passage for (quiet) breathing.
- Stress Levels:
While stress may not lead directly to snores, when we’re stressed it can lead to lifestyle changes that DO cause snoring. It makes sense: when we’re stressed, it often leads to sleep deprivation, unhealthy eating habits, and lack of energy to exercise that keeps our weight down -- all of which are contributors to snores. So if you’re feeling your stress levels are unsustainable and you’re simultaneously dealing with snores, this could be the root of the issue.
- Sleep Positions:
Generally, sleeping on your back will make you more prone to snoring because gravity pulls the throat airways down. And as the airway is pulled, the airway space becomes narrower. For this reason, side-sleeping is a proven way to reduce the intensity and frequency of snores.
Why memory foam mattresses can help stop snoring and aid better sleep:
First: a new mattress will not solve all snoring problems - as much as we wish that was the case! However, when we look at the common factors that lead to snoring, a memory foam mattress is a way to alleviate some of the issues and help get snoring under control.
- Temperature Control:
Particularly if you’re waking up at night feeling hot, the breathability of foam can contribute to better sleep quality. We specifically recommend Hybrid Mattresses --memory foam combined with a spring foundation -- for those who tend to get hot because it allows for maximum breathability.
- A Balance of Comfort and Support:
Foam offers ultimate comfort, combining softness and support, which allows for an ideal side-sleeping experience. And when we feel good sleeping on our side, we’re more likely to reduce our snores.
In cases where snores are caused by allergies or nasal congestion, a memory foam mattress is a wonderful investment. Since memory foam is considered naturally hypo-allergenic, the foam is effective at resisting dust mites, mold, and mildew.
- Hugs Your Body:
Overall, memory foam mattresses “hug” the natural curves of your body and distribute your body weight evenly. As you sleep, the foam can help relieve pressure around your neck and back, and reduce other pain points.
Memory foam vs regular mattresses
Memory foam is, in general, a great solution to reduce snoring compared to other foams on the market. Here’s why: Memory foam offers a high-quality cushioning and softness that’s balanced with supportive fitness. This balance is difficult to find with other types of mattresses. Since your body will be supported and cushioned, those two keys may help you have a longer, more restful sleep at night.
Plus, thanks to the overall comfort and cushioning support of memory foam, it is easier to sleep on your side (instead of your back), which will help reduce snoring caused by body positioning.
Questions to ask: how to find the best foam mattress to remedy snoring
Now that you know why snoring is more likely to occur and how a mattress can help create the ideal setting for quieter sleep, here are some questions to ask yourself as you shop for your next mattress:
- Can You Side-Sleep Comfortably?
If you feel like you’re collapsing on the mattress or something just doesn't feel right when you lay on your side, this mattress may not be the best fit for you. That said, if side-sleeping in general isn’t comfortable at first for you, we’d suggest investing in a lateral sleep pillow.
- Are You Supported?
Check in with yourself to make sure you feel supported. That “sinking” feeling is a good sign that you need something with more support.
- Is it “Cooling” and Breathable?
When we’re over-heated, we’re more likely to wake up in the middle of the night. We recommend choosing a mattress that has “cooling” features and breathability to avoid those frustrating early a.m. wake ups.
Other Tips to Reduce Snoring
Check out these tips for more ways to reduce snoring and start sleeping better (and quieter!).
- Avoid Drinking Alcohol 2 (or more) Hours Before Bed:
Because alcohol relaxes your throat muscles, it can make you more likely to snore. In fact, some people who aren’t prone to snoring may start snoring due to drinking alcohol close to their bed time. Consider swapping to tea or water instead.
- Stop Smoking:
Probably no surprise here. Smoking causes many health defects, primarily in the respiratory organs, which can often contribute to snoring. We recommend checking in with a doctor or therapist for help and guidance on quitting the habit.
- Be Mindful of Your Weight:
Obesity is one of the factors that predispose adults to snore. As weight is put on our bodies, fatty tissues can increase in the back of the throat/neck. Ultimately, this narrows the airway and contributes to snores. Starting a regular exercise plan can also help tone the muscles in your throat, which will help alleviate snoring.
- Try Snoring Strips:
Snoring strips are hardened adhesives that are placed across the bridge of the nose. Designed to increase airflow and reduce resistance to breathing, snoring strips are an especially useful tool if your snoring is linked to allergies or sinus struggles.
- Get the Right Amount of Sleep:
When you are over-tired, your muscles relax completely and your sleep posture is disturbed, which can lead to snoring. The best solution: make an effort to get the right amount of sleep every night (typically seven to eight hours). This will not only keep you alert when you're awake, but also help you sleep more soundlessly!
Read more tips to get quieter zzzs at our other blog post: How to Reduce Snoring