Most people snore at some point in the night, which can become a huge drag. The most unfortunate aspect of snoring is the fact that it can wake you up multiple times in the night, interrupting you from getting into a deep sleep. Not to mention the potential interruption of sleep for those around you: if you’re reading this, you’re likely sick of ending up on the couch!
If you’re tired of dealing with this (seemingly uncontrollable) issue, there is no need to worry. There are many methods that exist for you to tackle your snoring problem. Before you know it, you will be sleeping soundly again!
Many people don’t know that there are multiple factors in their environment that may be worsening or even causing their snoring. Take a look at the following triggers and tips, and see if any may apply to your circumstance. This will help you to get rid of snoring by taking the right steps toward prevention.
1. Sleeping Position
Did you know that your sleeping position could be affecting your tendency to snore? It’s been said that sleeping on your back can actually worsen the airway tissue vibration, as this position can put more strain on your neck.
If you tend to sleep this way, make a change tonight by sleeping on your side.
The use of pillows can also make a difference with your snoring. Thick pillows cause your neck to rest in a position that is quite unnatural, which may cause strain. Ditch your head pillows altogether for the best results.
2. Weight Loss
There are links between snoring and weight gain. Have you recently put on a few pounds? This could be the root of the problem. The truth is that extra fat around the neck area causes your airway to become smaller. The only solution to this is to lose the excess weight. Swap out for a healthier diet, and start exercising more often. You should see a positive difference in your sleep breathing patterns.
3. Reduce Alcohol Consumption
Another factor that causes or worsens snoring is the consumption of alcohol, especially before bed. Because alcohol relaxes muscles, consuming this before bed could cause your throat muscles to weaken. This means that they become less able to fight against airway blockage while you rest.
If you have a tendency to drink before bed, try laying off the booze for a week and see if it makes a difference for you!
4. Sleep Apnea/Nasal Issues
Your snoring could be caused by a more serious health problem such as sleep apnea or nasal issues.
Sleep apnea should be taken very seriously. This condition is caused by your throat tissues blocking your airway either partially or completely. If you suspect that you have this condition, see your doctor immediately for a professional opinion.
Nasal issues are also linked to snoring. If you’ve broken your nose in the past, it’s quite possible that this is what has triggered your problem. Perhaps you have a deviated nasal septum, or another blockage problem. Again, if you think that this may be your problem, seek a doctor’s assistance.
5. Stay Hydrated
A dehydrated mouth and/or nose could be causing that unpleasant snoring sound every time you breathe in and out during rest. When your airway is not lubricated enough, it may become sticky, which does nothing to help prevent that unwanted vibration.
Stick to at least 2 liters of water per day, drinking at least 2 cups right before bed. Also, avoid any dehydrating substances like caffeinated drinks or alcohol.
6. Quit Smoking!
If you happen to smoke, there are a number of reasons why you should consider quitting. Reducing your snoring is certainly one of them. Chemicals in cigarettes alter and even irritate the tissue in your throat, making a change to the quality of your airway.
Quitting won’t be easy—but will certainly be well worth it. Consider consulting professional advice as to how to go about your quitting journey.
7. Try a Spray
Some people swear by ‘anti-snore’ sprays as a solution to their snoring problem. These can be found over-the-counter at just about any pharmacy near you. They can also be prescribed by your doctor.
These sprays typically come in a small bottle with a top section that sprays the solution right up your nose. It is said to open up your airway, lessening the likelihood of the vibration sounds while you are asleep. Costs range from approximately $10-60US.
Once you have your spray, read and follow the directions very carefully. Also be sure to read the label to ensure that you will not have an allergic reaction to the product.
8. Humidify your Surroundings
Dryness in the air could be causing your airway issues. Humid air will keep your airway moist, reducing the causes of vibration.
Consider purchasing a humidifier, and keeping it on a table next to your bed. It may also be beneficial for you to take a steamy shower right before hitting the hay.
No one wants to snore while they sleep. It’s unpleasant for not only you and your sleep patterns, but also for those who sleep anywhere near that loud breathing.
Fortunately, in most cases, snoring is relatively harmless to your health. That doesn’t take away from the annoyance and sleep disruption factor, however.
The main exception to this is if the snoring reflects a more serious sleep disorder. If you think that you may suffer from something serious, seek a doctor as soon as you can to address the problem.
Snoring is caused by vibrating tissues in the airway passages (nose and throat). The noise level and duration of snoring throughout the night can vary from person to person. Getting rid of snoring may seem like an impossible journey, but finding the causes to your snoring is half the battle. Take a look at these tips and think about your own lifestyle. What changes do you need to make? Which tips would be the most effective for you? Implement the right tactics, and you will see results. Best of luck, and sweet dreams!