Snoring is a common symptom that is easy to encounter in every person, especially in today’s society. While it may seem daunting at times, there are some really simple solutions for snoring that can help you or your partner stop snoring. Simple adjustments to your lifestyle or sleep habits can address some of the most common reasons for snoring.
What Is Snoring?
When you breathe while you sleep, the air travels down your throat, causing snoring. This results in shrill, possibly jarring noises as the relaxing tissues in your throat vibrate.
The sleep of both you and your partner can be disturbed by snoring. Snoring is a sign that should not be taken lightly, even if it doesn’t bother you. In fact, snoring can be a sign of a number of serious medical conditions, including:
- Congested airways, commonly known as obstructive sleep apnea (OSA),
- A problem with the structure of your mouth, nose or throat lack of sleep
Other times, simply lying on your back or drinking too soon before bed can lead to snoring.
The Best Solutions For Snoring
Change Your Sleeping Position
Sleeping on your side instead of on your back is one of the simplest solutions for snoring. If this isn’t how you usually sleep, it may take some time to get used to, but you should be able to find comfort. It can help if you hug a cushion or put one behind your back to prevent rolling. By alleviating pressure on your chin and airways, sleeping on your side helps prevent your airways from narrowing and causing snoring.
One of the other solutions for snoring that can work if you can’t sleep on your back is to elevate your head. By keeping your throat wide and comfortable during the night, adding a pillow while sleeping can help reduce the likelihood of snoring. You can accomplish this with just an additional pillow, but there are also specially manufactured wedge-shaped pillows that stop snoring by elevating your upper body.
Some people benefit from weight loss, but not everyone. Even the skinny ones. Losing weight can be helpful if you start snoring after gaining weight but not before. The extra weight around the neck narrows the inner width of the throat, increasing the chance of the neck collapsing while you sleep and leading to snoring.
This is another of the best solutions for snoring. Your airways can be significantly affected if you smoke or spend a lot of time around secondhand smoke. You’re more likely to get a stuffy nose, and the inflammation can constrict your airways. If you stop smoking, you’ll notice how quickly your snoring changes. If you want to quit smoking, seek advice from your doctor.
Avoid Alcoholic Beverages Before Going To Bed
Your throat is more likely to spasm while you’re sleeping because alcohol can relax your muscles. To prevent this from happening, you should adopt one of the great solutions for snoring, try to avoid drinking too close to bedtime. Moderate drinking is still acceptable as long as you drink during dinner or in the early evening rather than after midnight. Your snoring should improve if you don’t drink alcohol within 3 to 4 hours before bedtime.
Adjust Your Sleeping Habits
This is another of the best solutions for snoring. You may notice that when you’re extremely tired, you snore more often. This can become a vicious cycle as snoring can make it difficult to get a good night’s sleep. It is possible to stop the cycle and stop snoring. You’ll snore less when you go to bed at a reasonable hour and spend more time resting. You’ll sleep more deeply if you wait until you’re exhausted or don’t stay in bed long enough. Your throat muscles will be looser, increasing the chance that your throat could constrict and cause you to snore.
Put On A Nasal Strip Or Mouth Guard
Regarding solutions for snoring, there are several options that can address different snoring reasons. For example, a mouth guard that helps keep your mouth closed can be helpful if you snore because your mouth tends to stay open while you’re sleeping. Nasal patches can also help by keeping your nasal passages clear if your snoring is related to them being blocked.
However, there are other potential causes of snoring that these types of devices may not address. You should consult an ENT specialist if you have tried all the pharmacy options as the problem may lie somewhere in your airways.
Drink More Water
Drink a lot of water. When you are dehydrated, the roof of your mouth softens and your nasal discharge becomes sticky. This can lead to more snoring. The Institute of Medicine recommends that healthy adults drink between 11 and 16 cups of water per day (including all liquids and foods).
You should get enough sleep, sleep on your side, abstain from drinking alcohol before night, and take a hot shower if your nasal passages are blocked. These solutions for snoring can significantly reduce snoring.
Get Enough Sleep
According to the advice of the American Academy of Sleep Medicine and the American Association for Sleep Research, make sure you get the 7-9 hours of sleep everyone requires.
Your chances of snoring may increase if you are sleep deprived. This is due to the possibility that it will relax the muscles in your throat, making you more susceptible to airway obstruction.
Since snoring disrupts sleep, it can also increase the risk of sleep deprivation.