Snoring can make everyone in a home miserable. Here are a few ways to put an end to that embarrassing noise:
1. Change Your Sleep Position.
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
2. Lose Weight.
If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.
3. Avoid Alcohol.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol four to five hours before sleeping makes snoring worse. People who don’t normally snore will snore after drinking alcohol.
4. Practice Good Sleep Hygiene.
Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally get into bed, you’re overtired. “You sleep hard and deep, and the muscles become too relaxed 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 slower. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring. A hot shower before you go to bed can help open nasal passages,
6. Change Your Pillows.
Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows. Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. If your nose feels fine during the day but obstructed at night, these things may be contributing to your snoring.
7. Stay Well Hydrated.
Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated. This can create more snoring. According to research, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
Overall, get enough sleep, sleep on your side, avoid alcohol before bedtime and take a hot shower if nasal passages are clogged. These simple practices can make a huge difference in reducing snoring.