In our last blog post, we discussed some short-term fixes to address snoring. One of the quickest can be to get your partner to sleep on their sides, but that can be far easier said than done. Even if they start out sleeping on their sides, they can roll on their back in their sleep without realizing it. But there are some things you can do to encourage them to stay on their sides.
- Use a body pillow. Encourage your partner to use a body pillow to keep them in a comfortable side-sleeping position. The pillow will physically block them from rolling onto their back.
- Sew a tennis ball into the back of his pajama top. This technique can be effective, as the discomfort of the tennis ball can discourage them from rolling onto their back in their sleep.
- Try a special pillow: There are specially designed pillows that can prevent them from rolling onto their back. Some have curved shapes that support side sleeping, or others have straps that keep the person in a specific position.
- Adjust the bed: If your bed is too soft, your partner may sink into it and roll onto their back. Consider getting a firmer mattress or adding a mattress topper to provide more support for side sleeping.
None of these are long-term fixes for OSA, but they can help your partner reduce the odds of severe snoring in the night.
Coming up in part 3: long-term fixes that you and your partner might consider.