Close to almost forty percent of all adults snore at some time during their life. Snoring could be a result of several lifestyle factors, or it could be something a bit more serious, for example, sleep apnea. If you are an individual that suffers from snoring, try these solutions.
Alter Sleeping Positions
Lying on your back while you sleep could result in the base of the tongue falling backward into the throat, this then causes the air passage to narrow. Therefore, try to sleep on your side. If after doing this, you recognize that you are still waking up on your back, then try propping your head up on a stack of pillows. This will allow the nasal airway passage to open up and might assist in preventing the snoring.
Lose Some Weight
Additional fat that has settled around the throat will cause the airways to narrow, which could then trigger snoring. Being able to shed some of these pounds could be the solution to that problem.
Avoid Sedatives And Alcohol
Alcohol and sedatives weaken the central nervous system, resulting in the muscles, which also include the tissues found in the throat, becoming too relaxed. Therefore, avoid consuming alcohol at a minimum of two hours prior to going to sleep, and take serious precautions when taking sedatives.
Get Adequate Sleep
If you happen to feel overly tired when you go to bed, you tend to sleep more deeply and the muscles become a lot limper, which could result in snoring. Therefore, be sure to get adequate rest on a frequent basis.
Try Using Over The Counter Nasal Strips
These strips will open up the nasal passage, hence improving the quality of your breathing.
Fight Nasal Congestion
Congestion as a result of allergies, colds, or a deviated septum could restrict the flow of air through the nose, forcing individuals to breathe through their mouths and amplifying the chance of snoring. A solution could be taking a hot shower before going to bed in order to help open up the nasal passages. Using a spray or an oral decongestant could also assist, however, consult with your primary health care provider prior to taking these types of medications more than three days in succession. Prolong use of decongestants could result in a rebound effect and actually cause the congestion to be worse. The health care provider could prescribe a steroid spray for chronic congestion. Or in the event that you are suffering from a deviated septum, surgery might be required.
Get Rid Of Allergens From The Bedroom
Dust mites that are found in your mattress and in your pillows could result in allergic reactions which could then cause you to snore. Therefore, wash your pillows and mattress every two weeks, and replace them every six months in order to reduce the number of dust mites and allergens. Keep pets from entering your bedroom and dust the ceiling fan.
When persons are dehydrated, the secretions in their noses become much thicker than normal, which could then result in the person snoring. Therefore, consume plenty of water.
Rule Out More Serious Conditions
In the event that you have tried each and every one of the aforementioned solutions and you are still snoring during the night, then you might need to consult your primary health care provider. Your snoring could be a result of a more sinister cause, for example, obstructive sleep apnea, which is a condition in the throat where the tissues cause an obstruction of the airways and stop the individual from breathing. Once properly diagnosed, sleep apnea could be treated effectively.
Pay Attention To What You Eat Before Bed
What is eaten prior to going to bed could result in the snoring being worse. Avoid huge meals directly before hitting the sack. Ensure that dinner or supper is eaten a few hours prior to your head hitting the pillow. Likewise, steer clear of specific foods such as soy and dairy milk.
Keep The Air Moist
If the air in the atmosphere within your bedroom is dry, this could cause an irritation of the membranes in the throat and nose resulting in swelling and causing you to snore. Try using a humidifier in the bedroom during the night to ensure that the air stays damp.