Snoring is a common problem faced by most of the individuals. Snoring occurs when the relaxed structures in the throat obstruct the airway, vibrate due to movement of air, and thus producing the noise.
One-third of the people between ages 55 and 84 snore frequently. It is twice common in men compared to women, and it increases with age.
Everyone needs a restful sleep but with snoring, nights are not as refreshing as it is meant to be. There is an availability of numerous products, but most of them haven’t been approved. No miracle can cure snoring, but certain changes in the lifestyle and easy home remedies can bring a big change and help in controlling the problem.
Here are the seven best tips to overcome snoring to improve the quality and quantity of sleep.
1. Reduce weight
Weight loss helps some people, not everyone. However, thin people snore too. When you are overweight, the fatty tissue around your neck squeezes the airway and prevents the air from flowing in and out freely. In these people, losing weight might decrease snoring.
2. Avoid alcohol and smoking
People who normally do not snore tend to do it after drinking alcohol. Try to avoid taking alcohol four to five hours before going to bed. It causes your throat and tongue muscles to relax more than usual during the nights. Smoking causes nasal congestion and inflammation leading to worsening of the condition. Quitting smoking helps to reduce snoring and improves your overall health.
3. Change your pillows
Allergens in your pillows may contribute to snoring. Dust mites in your pillows might cause allergic reactions, leading to snoring. Keep your pillows in the air fluff cycle every couple of days and replace them every six months. Do not allow your pets to sleep on your beds as they can be a source of allergens.
4. Practice good sleeping habits
Poor sleeping habits can lead to snoring. It can have an equal effect similar to that of drinking. Stop working for longer hours without having a proper sleep. When you are tired, you sleep hard and have a deep sleep and the muscle becomes floppier which leads to snoring. It’s better to practice good sleeping habits to prevent snoring.
5. Change your sleeping position
Most of the people snore more when they sleep on their back than they do on the sides and more on the side than while turning onto the stomach. Lying on your back makes the base of your tongue and soft palate collapse to the back wall of the throat, and it causes vibrating sound during sleep. Lying on your side may help to prevent snoring. You can also tape tennis balls to the back of your pajamas to stop you from sleeping on your back.
6. Open your nasal passages
If snoring starts in your nose, keep your nasal passages open, and the air flow will be slow. Blockage of nose leads to snoring. If your nose is blocked due to any allergy, try nasal sprays to prevent snoring. A hot shower before going to bed helps to open the nasal passages. You can also use nasal strips to open the nasal passages.
7. Water for hydration
Drinking more water is one of the ways to avoid snoring. The secretions in your nose and soft palate becomes sticky when you are dehydrated which might obstruct the airway leading to snoring. So, it is important to drink more water before you go to sleep.
It is important to remember that early treatment can prevent the onset of sleep apnea and also other health illnesses related to snoring. These simple practices can make a huge difference in reducing the snoring. Try to figure out what causes you to snore so that you can treat them as effectively as possible.