Snoring is more than just an annoyance. While most people don’t mind a bit of light snoring from their partner occasionally, loud and persistent snoring every night can break a relationship. It’s also harmful to the snorer’s health, as heavy snorers are at higher risk of strokes and heart disease.
Blocked airways are the main cause of snoring. Most people snore when they have a heavy cold, but it’s also a problem in overweight people with a lot of fat around their throats. Other issues like a deviated septum and nasal polyps can also cause snoring. All of these things cause a person to breathe through their mouth, which leads to snoring.
If you keep your partner awake every night with your snoring, or you repeatedly wake up with a sore throat and never feel rested, it is important to speak to your doctor to have your snoring evaluated. In the meantime, there are some things you can try to get rid of your snoring, or at least improve it.
Consuming alcohol before bed is a common tactic people use to ensure they get to sleep after a stressful day. While you will fall asleep quickly if you’ve necked a couple of bottles of wine, your quality of sleep won’t be great. You’re also far more likely to snore because it causes muscles and tissues to relax. Excessive relaxation of throat tissues means more snoring.
Lose a Few Pounds
Overweight people are much more likely to snore because they will carry more fat around their neck area. This will compress their airways, which is when snoring occurs. As well as this, extra weight around your tummy can push your diaphragm up, putting pressure on your lungs and restricting the airflow.So, if you could stand to lose a few pounds and you snore, it will help.
Mouth strips are effective at preventing snoring. They are a simple DIY technique for encouraging a snorer to breathe through their nose rather than their mouth. Mouth strips are tape that closes the mouth, leaving a small breathing vent. They are super easy to use and will work with a CPAP machine if you have one.
Become a Side Sleeper
Side sleepers tend to snore whereas if you sleep on your back like a giant starfish, your tongue will likely fall back into your throat and obstruct your breathing. Snorers tend to get used to being kicked in the middle of the night, to encourage them to roll over. One way of ensuring you don’t sleep on your back is to make it very uncomfortable. Sewing a hard ball into a pajama top is a popular self-help technique.
Lift Your Bed
You’re less likely to snore when you sleep in a more upright position. This doesn’t necessarily mean snoozing in an armchair, as this isn’t conducive to a happy long-term relationship or a good night’s sleep. However, lifting the head of your bed slightly can help reduce snoring.
Also Check: How to Increase Deep Sleep?
Try a CPAP Machine
CPAP machines are often used by people suffering from snoring related to sleep apnea. Users of a CPAP machine wear a mask over their mouth or nose, which forces air into their airways while they sleep. It’s a very reliable method of treating snoring but can feel restrictive and uncomfortable until you get used to it.
If none of the techniques above have worked, it is worth visiting a sleep clinic to see if your snoring is related to obstructive sleep apnea. If it is, then a CPAP machine may be the answer.