Are you one of the 45% of normal adults who snore at least occasionally? Or do you know someone who does? Snoring is something we may joke about but snoring is serious business.
Partners with a snoring spouse often suffer from disrupted sleep, which can eventually lead to separate bedrooms. Not only is snoring annoying, but 75% of people who snore suffer from obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart, Slaughter says.
Be careful when self-treating with over-the-counter sprays and pills You need to consult with your G.P.
- Change Your Sleep Position.
Sleeping on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, which causes a vibrating sound during sleep. Sleeping on your side can help stop this.
Consider using body pillow (a full-length pillow that supports your entire body) It allows you to stay sleeping on your side and can make a big difference
2. Lose Weight.
If you’ve gained weight and then started snoring and hadn’t suffered from snoring in the past, weight loss may help. Gaining weight around your neck squeezes the inside of your throat, which makes it more likely to collapse during sleep, triggering snoring.
3. Reduce your alcohol intake.
Alcohol and sedatives relax the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol before sleep makes snoring worse.
Even people who don’t normally snore will after a few too many drinks.
4. Practice Good Sleep Hygiene.
Bad sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours or staying up too late, for example, means when you finally hit the sack you’re overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.
5. Open Nasal Passages.
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through more slowly.
If your nasal passages are blocked or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.
Having hot steamy shower before you go to bed will help open nasal passages.
You may also wish to use nasal strips to lift nasal passages and open them up, obviously this only works if the problem exists in your nose and not within the soft palate.
6. Change Your Pillows.
Allergens in your pillow and bedroom can contribute to snoring. Think about the last time you dusted the ceiling fan? Replaced your pillow?
Dust mites will build up in your pillows and can contribute to allergic reactions which cause snoring. Pets sleeping on the bed will cause you to breathe in animal dander, another common irritant.
If you aren’t suffering from allergies during the day but find nasal passages obstructed at night, these things may be contributing to your snoring.
Put your pillows in the air fluff cycle once every couple weeks and replacing them every six months will keep allergens to a minimum. And keep pets out of the bedroom.
7. Keep Well Hydrated.
Drinking plenty of water is essential. Secretions in your nose and soft palate are stickier when you’re dehydrated this will result in more snoring. Basically get enough sleep, sleep on your side, avoid alcohol before bedtime, and take a hot shower if nasal passages are clogged. These simple steps can make a huge difference in reducing snoring.
