Do you hate getting woken up in the middle of the night by someone’s loud snore reverberating throughout the room? Or, maybe you are the culprit keeping everyone awake?
First, let’s discuss what snoring actually is. Snoring is when the tissues within the airways of your nose and throat vibrate, which results in sound being released. According to the National Sleep Foundation, snoring affects about 37 million adults on a regular basis.
There are some remedies to help you stop snoring that you can try out. Here are a few to test out:
Change your sleep position
Back sleepers are more likely to have issues with snoring. Sleeping on your side can help provide more air flow in the throat. You can also try elevating your head about four inches to ease breathing.
If you have gained weight (mainly around the neck), it can limit the airway in your throat and can trigger snoring. Losing weight can help open up your airways. Plus, you can get additional health benefits from losing weight.
Alcohol and sedatives can reduce the tone of the muscles in the back of your throat, making it more likely you’ll snore. Try to avoid them before bed if possible.
Make Sure You’re Getting Enough Sleep
If you go without a proper amount of sleep for too long, you sleep hard and deep when you actually go to bed. This can make your muscles less tone and triggers snoring.
Open Nasal Passages
Are you a nasal snorer? Keeping those passages open may help the air pass through slower. Before going to bed, take a hot shower, use a neti pot, or apply nasal strips to help open up your nasal passages.
Change Your Pillows
Your pillows can gather dust mites and cause you to have an allergic reaction – leading to snoring. Make sure you are changing your pillows every six months to keep them fresh and the allergen levels low.
Drink Plenty of Fluids
Hydration is key. The drier your nose, the stickier secretions are in your nose. This can trigger more snoring.
Light snoring may not have a huge effect on your sleep quality. However, heavy snoring can be associated to other disorders such as sleep apnea, which requires medical attention.
These remedies are just some suggestions to try out. If you are having serious issues or have questions about your snoring, please check with your doctor.