Reduce Your Snoring Naturally In 6 Easy Steps
Contents
Snoring is common, but sometimes it points to something more serious.
Research suggests that severe snoring cases most likely have sleep apnea more often than mild ones. Not every snorer has it, but frequent loud snoring is a common symptom, and sleep apnea can affect anyone.
Sleep apnea is a sleep disorder in which your breathing repeatedly stops or becomes very shallow while you sleep.
In obstructive sleep apnea, the muscles of the throat relax during sleep and the upper airway narrows or closes. That can lower the oxygen level in your blood and disrupt your sleep.
Sleep apnea needs a diagnosis and treatment from a clinician, often with a CPAP (continuous positive airway pressure) machine. These self-care steps won't treat it.
For ordinary snoring, though, a few habits can help. Here are six techniques to reduce snoring and wake up feeling refreshed.
1. Avoid sleeping on your back
Sleeping on your back lets your tongue and the soft tissues in your throat fall backward, which narrows your airway and can cause snoring. So what’s the best sleeping position you should practice?
Lay on your side.
To stay on your side, prop pillows against your back. MedlinePlus even suggests sewing a ball into the back of your nightclothes.
We know, it can be uncomfortable when you try to switch your favorite sleeping position, but it’s worth it, at least until you go to sleep, we promise.
You get to breathe better, plus, whoever sleeps in the room with you can finally have a good night’s sleep.
2. Train your body to stop snoring
Some studies suggest that exercises for the mouth and throat muscles may reduce snoring, though the evidence is limited.
Some people also try yoga breathing. You needn't be twisting your arms and legs, as you only have to do three positions. These exercises are low risk, but they are not a treatment for sleep apnea.
3. Don’t drink alcohol late at night
If you want to cut down on snoring, reconsider that last drink before bed.
Alcohol relaxes the muscles in your throat, which makes the airway more likely to narrow and vibrate. MedlinePlus advises avoiding alcohol and sleep-inducing medicines at bedtime.
If you usually have a couple of glasses of wine with dinner, try to eat and drink earlier in the evening – at least 3 hours before going to bed.
4. Watch your weight
If you are overweight, losing weight is one of the most useful ways to reduce snoring. A healthy diet and regular exercise both help.
Extra weight around the neck can narrow the throat, making it more likely to vibrate or close during sleep.
5. Keep your nasal passages open
When your nose is blocked, you are more likely to breathe through your mouth, and that can make snoring worse.
Keeping your nasal passages open can be difficult if you have chronic sinusitis, allergic rhinitis, or a sinus infection. Getting these issues treated can help reduce snoring and also help you have better sleep as you will be able to breathe properly.
You can also rinse your nose with a saline solution made with distilled or boiled water, or try drug-free nasal strips. Nasal strips do not treat sleep apnea.
6. Drink plenty of water
Some people find that a dry nose and throat make snoring worse. Drinking enough water during the day is a simple habit to try, though there is little research on hydration and snoring.
Staying hydrated is good for your health in general. Drinking water can have a lot of benefits to your body.
Final Key Points...
Thirst is a good guide for most healthy adults. A dry mouth and dark urine can be signs you need more water. Here are some other signs that mean you’re not drinking enough water.
Some medicines, such as sedatives, can make snoring worse. Ask your doctor before stopping or changing any medication.
These habits can reduce ordinary snoring. See a doctor if you snore loudly most nights, gasp or choke in your sleep, or feel very sleepy during the day, since a sleep study may be needed to check for sleep apnea.
” Robert J. Hudson ”
Chief editor at Snore Nation and a proud father of two cool boys. I am a reformed snorer, a reformed smoker, a reformed overeater, a reformed city dweller and a reformed workaholic stress monster on the mission to share my insider tips to restore that quality sleep for you and your partner!
Sources
- Snoring - adults, MedlinePlus
- Sleep Apnea: Symptoms, NHLBI
