Snoring can be annoying, especially if you’re trying to sleep. The sound is like cranking out a chainsaw at the bottom of your bed. It’s not just an annoyance, though; snoring is also a symptom of a health problem called obstructive sleep apnea (OSA). OSA causes severe breathing pauses during sleep, leading to low blood oxygen levels and daytime fatigue. In severe cases of OSA, it can even cause heart failure or stroke. Luckily, you can do many things to reduce snoring and its related health risks without resorting to surgery or medication!
Sleep on Your Side
If you snore, the best position for your airway is sleeping on your side. Sleeping on your back can result in snoring because it causes the tongue to relax and fall back into the throat. While lying flat on your stomach may seem like a comfortable sleep position, it also increases pressure in your throat. Try to get used to sleeping on one side by placing a pillow between your knees (snorers tend to sleep with their legs pulled up). This will help keep you from rolling over during slumber and enable you to breathe more comfortably throughout the night.
Some people find that sleeping on their back helps avoid snoring. This is because it keeps the airway open and prevents the tongue from falling back into the throat. However, if you are trying to sleep on your side, place a pillow between your knees (fingers crossed!). This will prevent you from rolling over onto your stomach during slumber and enable more comfortable breathing throughout the night.
Drink Water before Bed
This one may be assumed to be obvious, but it’s important to remember that dehydration can lead to snoring. Not drinking enough water throughout the day can make you tired and dehydrated, making it harder for your body to get a good night’s sleep. Drinking more water than you typically do can help reduce sleep apnea symptoms and snoring. Make sure that whatever liquid you choose is room-temperature—cold liquids tend to cause issues with breathing while sleeping. We recommend choosing a glass of warm lemonade or herbal tea if there’s any trouble falling asleep because they’re both known for calming nerves and relaxing muscles.
Try a Humidifier
When you sleep, your body naturally produces less saliva and mucus than when you’re awake. This can lead to dry airways, which makes snoring more likely. A humidifier is one of the best ways to combat this problem.
Humidifiers add moisture into the air and keep nasal passages, throat tissues, and airways moist, so they’re less likely to vibrate when you breathe in or out while asleep—a major cause of snoring! Humidifiers work by increasing the water vapor in the air around them; this extra moisture helps keep your mouth and throat tissues healthy by making sure they don’t get dried out during sleep (dryness can make them more prone to irritation).
Elevate Your Head When You Sleep
Use a pillow or wedge. To elevate your head, place a pillow beneath the back of your neck and another over it to create a V-shape. You could also use a wedge pillow to achieve this effect. You can also try using a reclining chair. If you’re uncomfortable propping yourself up with pillows at night, try switching to an adjustable reclining chair instead! This can help keep your head higher than usual while allowing you to relax during sleep. Also you can use a towel or blanket for added height. If using extra pillows doesn’t work for you, place some towels underneath the mattress of your bed so they’re raised by about two inches or so (enough that they’ll provide enough space between them and the mattress). Then lay down with these towels beneath you!
Smoking can cause snoring. Cigarette smoke can irritate the throat, which leads to snoring and sleep apnea.If you are a smoker, quitting is one of the best gift you can give to your health. Not only will it help you breathe better at night and reduce your risk of developing lung cancer, but it will also improve your overall quality of life by giving you more energy and concentration during the day.
Although it is difficult to give up an addiction like smoking, many alternatives are just as addictive—and much healthier!
These changes are easy to make and can help you get better sleep. If you have trouble with snoring, try them out and see how they work. If these tips don’t work, talk to your doctor about other options.