It’s possible that you’re one of those 45 percent people who sleep on a regular routine, or perhaps you know someone who. Snoring could be the subject of jokes about family members (“Uncle Joe snores so loudly that he shakes the windows !”), but it’s actually a problem.
One reason is that a spouse who is snoring can hinder the other from having enough sleep which can lead to the dissolution of rooms. “Snoring could cause major problems in a relationship,” says Daniel P. Slaughter, MD, of Capital Otolaryngology in Austin, Texas an otolaryngologist and expert in snoring.
Snoring isn’t just a nuisance, it is also a sign that 75 percent of people who snore suffer from obstructive sleep apnea (a condition where breathing is disrupted during sleep for short durations) and increases the risk of developing heart disease according to Slaughter.
Instead, consider these natural solutions and lifestyle adjustments to see if you are able to stop sleep snoring.
Change your sleeping habits
The tongue’s base and soft palate are compressed against the wall behind your throat when you lie on your back, creating an elongated sound. You may find that sleeping on your side can aid in avoiding this.
A body pillow (a fully length pillow that is designed to support your entire body) is an easy solution, as per Slaughter. “It lets you sleep on your back and could be a huge difference.”
Tennis balls that are taped to the side of your pajamas could assist you in not lying on the back, as per Chokroverty. “You are also able to recline your bed while your head is elevated and stretched. This could open the nasal airways and possibly help you stop from snoring. However, it can result in neck pain.” The snoring that is persistent regardless of sleeping position may be a sign of obstructive sleep apnea. “In this scenario, you should consult your doctor,” Chokroverty advises.
Shed some Pounds
Some people gain by dropping weight. However, not all. Slaughter adds that “Thin people also sleep, and they do it.”
Losing weight can be helpful in cases where you’ve gained weight, and began snoring. This can happen after not snoring before. “When you gain the weight of the neck region, this expands the inner diameter that surrounds your mouth, which makes it more susceptible to collapse while sleeping and leading to snoring” says Slaughter.
Avoid drinking alcohol
Alcohol and sedatives reduce the tone of resting muscles at the throat’s back and cause you to snore more often. “Drinking alcohol between four and five hours prior to bedtime increases the snoring” Chokroverty adds. “Alcohol can cause people who don’t typically snore, to snore.”
Make sure you have a clean and healthy sleeping environment
According to Slaughter, the bad habits of sleep (also called poor hygiene or sleep “hygiene”) could have an same effect as drinking alcohol. Being in a long-term job and not getting enough rest, for instance, is a sign that you’ll feel exhausted when you finally get to sleep. “You rest hard and long and your muscles move around, creating snoring” Slaughter explains.
Make sure that your nasal passages are clean and clear
Maintaining your nasal passages clear can aid in preventing snoring if it begins within the nose. According to Slaughter, the nasal passages allow air to pass through the nose at a slower speed. “Consider the slender garden hose that has water flowing through it. The more quickly water flows through the hose, the more narrow it will be.”
The nasal passageways work similarly. Air that is swiftly moving can trigger nasal snoring when your nose is swollen or blocked due to an illness or blockage.
According to Slaughter, according to Slaughter, having a hot shower prior to going to going to bed can help in opening the nasal passages. While showering, you should keep an empty bottle of saltwater. “Rinse it off your nose before showering to aid in opening pathways,” Slaughter advises.
A salt-water solution can also be used to clean the nasal passages using neti pots.
Nasal strips can also assist in loosening and raising nasal passages in the event that the issue is in the nasal area rather that your soft palate.
Make sure you change your pillows
The frequency of your snoring could be increased by the allergens you breathe in your pillow and bedroom. What did you last did a quick sweep of the ceiling fan above your head? Do you need to replace your pillows?
Dust mites build up in pillows and cause allergic reactions that result in the snoring. If you let your pet sleep in your bed can expose you to dander from animals which is another allergen that can cause a lot of trouble.
“These factors could contribute to your snoring when you are able to sleep comfortably in the day, but you feel blocked at night,” Slaughter explains.
To keep dust pollen and allergens out of your home to keep dust mites and allergens at bay, run your pillows through the air fluff cycle every two weeks, and then replace them after six months. Keep pets away from your bedchamber.
Chokroverty recommends being cautious before purchasing snoring pillows. “They may be beneficial in the event that they are able to prop your head and help you with nasal problems, but they could cause neck discomfort.”
Make sure you drink plenty of water
Drink plenty of water. “When your body is dehydrated, secretions that flow through your mouth and soft palate become more sticky,” Slaughter explains. “This can lead to more nasal snoring.” As per the Institute of Medicine, healthy women should consume 11 cups of water total daily (including all drinks and food) and males should consume 16 cups.
Slaughter suggests getting enough rest by sleeping on your back and avoiding drinking before nightfall, and taking bathing in hot water if your nasal passages are blocked. “Simple practices like these can help in reducing sleep snoring.”