Snoring is a problem that disturbs the sleep of many people and their partners. Men are twice as likely to snore as women, and those who are overweight are four times as likely to snore as people with a normal BMI. Snoring results in poor sleep, which can affect the workday and everyday activities. Luckily, there are remedies for snoring that you can try.
Sleep Position
Sleeping on your side is one of the simplest ways to prevent snoring. This position keeps muscles in the throat from relaxing and blocking the breathing passages. To keep your body in this position, you can use a body pillow or tape a tennis ball to the back of your shirt to prevent you from rolling onto your back during the night. Alternatively, people with a bed that reclines can try angling the bed to a head-up position, which will keep the breathing passages open.
Weight Loss
Those with a large neck circumference are more likely to snore. Fatty tissue in the neck blocks the breathing passageways when lying down. Getting your weight to a healthy BMI is one of the best ways to stop snoring. Those who eat a healthy diet and exercise on a regular basis are less likely to suffer from insomnia and more likely to enjoy a good night’s sleep. A healthy BMI also contributes to reduced back problems, which also contributes to better sleep.
Reduced Alcohol Consumption
Those who don’t normally snore may find they do after drinking alcohol. Drinking relaxes the body, which causes the muscles in the throat to relax and block the breathing passageways. If one already snores on a regular basis, he or she may find the snoring is louder and more persistent after a night out. If you do drink, try to stop at least four hours before going to bed.
Open Nasal Passages
Taking a shower or hot bath just before bed can help open your nasal passages. Consider using a saline nasal rinse, such as a neti pot, during or after the shower or bath; the combination of salt and steam should keep your nasal passages clear for the night and prevent or reduce snoring. Nasal strips can also keep your breathing passages open and alleviate snoring.
Avoid Dairy Products
Avoid dairy products for about four hours before going to bed. Milk and other dairy products can cause an extra layer of mucus to form in the sinuses, which leads to a greater risk of snoring. Instead, try drinking herbal teas such as lemon or eucalyptus to help you relax and to clear your sinuses.
Get a Humidifier
Dry air can contribute to snoring issues, so if you live in a dry climate or run your air-conditioning at night, you may want to consider getting a humidifier. Sleeping in a room with dry air can cause your sinuses to dry up. This causes congestion, which restricts the natural breathing pattern and leads to snoring. Essential oils can be added to a humidifier to further reduce congestion and promote a good night’s sleep.
Oral appliance
If you are a mouth snorer, your dentist or doctor can provide you with an oral appliance similar to a sports mouth guard. The device is worn at night and can eliminate snoring issues by keeping the jaw in a forward position, which keeps the upper airways open.
Get a New Pillow
Allergens such as dust mites can build up in your pillow over time. If you feel fine during the day but congested at night, these allergens could be to blame. You should replace your pillow every six months and run it through the air cycle every few weeks to reduce the number of dust mites. It may also help to thoroughly vacuum and dust your bedroom on a regular basis, and keep pets out. If you don’t suffer from neck pain, try a special anti-snoring pillow that keeps your head at an angle.
Stay Well Hydrated
Drinking water during the day has been shown to help prevent snoring. The secretions in your nose and soft palate can become stickier if you are dehydrated, and this sticky mucus can clog the breathing passageways. To stay properly hydrated, you should be getting 11 to 16 cups of liquid each day from fluids and food.
Use a CPAP
Sleep apnea affects some people who snore. The condition causes an individual to struggle to breathe while sleeping or to stop breathing for short periods during the night. If you suspect you or your partner has sleep apnea, you should seek medical treatment. The condition is generally controlled by having the patient wear a continuous positive airway pressure (CPAP) machine while sleeping. The airways are kept open by the machine.