Snoring is not unusual. At least 45% of healthy adults snore occasionally.
The consequences of snoring can go far beyond simply annoying your bed partner. Even if you’re not aware of it, severe snoring may be causing you to lose out on sleep as well.
Below are tips to avoid or minimize snoring.
- Sleep on your side. Countless studies have shown that the position you sleep in can either reduce or increase snoring. Sleep specialists recommend that you switch to sleeping on your side, which can help take unnecessary pressure off these areas.
- Getting enough sleep. Being overtired actually alters the way your body responds to sleep. Practicing good sleep hygiene by sticking to a set wake-sleep schedule and ensuring you are getting the right amount of sleep each night will prevent snoring.
- Lose weight. Being overweight can increase the amount of tissue in your throat and soft palate, and tighten the internal diameter of your airway. Losing some weight will help reduce or take away snoring
- Avoid alcohol at bedtime. Consuming alcohol 4-5 hours before bed has been proven to increase snoring in those affected. Avoiding alcohol around this time reduces the snoring if it’s not the main source.
- Keep your room tidy. Maintaining a tidy room, free of dust and other contaminants, can go a long way to clearing up any breathing problems including snoring
- Use nasal sprays or rinses. If your nose is congested or dried out, using nasal sprays and rinses can help irrigate and replenish much needed moisture.
- Replace your bedding. Old pillows, mattress and comforters all accumulate dust and other allergens as the years go by. Most people are unaware that you should actually be replacing your pillows every year!
- Elevate the head of your bed. Raising your head and shoulders can help keep the tissues in your throat from collapsing down into your airway as you sleep.
- Watch what you eat before bed. Going to bed with a full stomach can cause it to push against your diaphragm, affecting the rhythm of your breath. Try to eat a light dinner and foods that digest easily
- Avoid sedatives and muscle relaxants. For the same reason you should not drink alcohol, you should also avoid taking sedatives and muscle relaxants around bedtime.