Do you snore? Have you ever gotten giggles from your family or your partner for your midnight huffing? Well, snoring is quite adorable (or annoying, depending on your perspective). But more often, snorers wake up tired and irritable. That’s because snoring interferes with sound sleep.
Snoring happens during sleep as the soft tissues and tongue relax, they can partially block the airway and cause vibrations. Some factors that will put you at increased risk of habitual snoring are obesity, smoking, drinking alcohol and frequent nasal congestion. Thankfully, snoring is a common and treatable problem.
Here are 8 simple steps to stop snoring:
- Avoid alcohol and sedatives
Alcohol and depressants or sedatives relax muscles, causing them to collapse. Avoid taking these substances for at least 4 hours before sleeping.
- Relieve nasal congestion
A clogged nose won’t allow you to breathe comfortably in your sleep. Relieve nasal congestion by applying nasal sprays, taking antihistamines or setting up a room humidifier.
- Change sleep positions
Sleeping on your back may cause the relaxed tongue to block the airway. You can try switching up your sleeping positions by sleeping on your side, elevating the head of the bed a few inches, or using an “anti-snore pillow” to improve neck position.
- Lose weight
People who are overweight are more likely to suffer from habitual snoring. Fat can surround and narrow the airway and result into an obstructed airflow. Logically, losing weight may be helpful to reduce the risk of snoring.
- Put on oral appliances
Custom-fitted oral appliances, such as retainers or mouth guards, may help keep your airway open by pushing the tongue and jaw slightly forward. Consult your local specially trained sleep experts to have these appliances custom-fitted to your needs.
- Exercise your throat
Throat exercises may assist in strengthening weak, flabby throat muscles and prevent them from collapsing during sleep. One throat exercise you can do is to put your tongue out of your mouth and stretch it as far as possible, then move it side to side and up and down without curling the tongue.
- Quit smoking
Smoking introduces irritants to your body that can result in inflammation. This inflammation may affect your narrow upper airways resulting in restricted airflow. Quitting smoking may help reduce this inflammation and the risk of contracting other medical conditions.
- Follow good sleep habits
Get consistent sleep on a comfortable bed and in a dark, temperature-controlled room. Not getting enough sleep has been associated with weight gain and can cause snoring. It’s also recommended to follow the same sleep-and-wake routine even on weekends. If your room is too bright, use blinds or heavy curtains to shut out the light. Also, avoid using your phone when in bed as this will keep you up more than you initially intended.
Read the original article by Medical News Today here and see more tips on how to stop snoring.
Do you snore? How has it affected your sleep quality and how do these tips help? Let us know in the comments below!