Can't Stop Snoring? Try These Tips!
Surprisingly, half of the general population in the United States snores. It’s a problem, especially for your significant other or loved ones who is potentially struggling to sleep as you snore away.
So, how can you stop snoring? We’ve got all the tips and tricks to reduce snoring, like anti-snore pillows, better sleeping positions, anti-snore devices, and more. Let’s take a look.
First, Why Does Snoring Happen?
Snoring can keep everyone else awake while the person doing the snoring is lost in a deep slumber. Essentially, snoring happens due to airflow passing through your throat while you sleep. The relaxed structures in your throat then vibrate, causing those annoying snore sounds.
And interestingly, most people snore time and again. It’s normal. But it’s not normal to snore loudly each and every night.
Snoring Can Be Caused By…
Before we try to stop snoring, we must understand why we snore.
For real, you can blame your genetic makeup possibly for this one. A low and thick soft palate can cause the narrowing of your airway.
However, excess weight can also leave excess tissue in the back of your throat, leading to snoring. Any structural issues within the throat that narrow the airway can cause snoring.
Downing too much alcohol before bed can relax your throat muscles causing airway obstructions and annoying snoring noises.
3. Nasal Issues
If you’re congested, it’s more likely you’ll snore. Further, a deviated septum can also lead to this.
4. A Lack of Sleep
When you haven’t got enough sleep, your throat muscles may also relax.
5. Your Sleep Position
If you sleep on your back, gravity naturally has an effect on your throat, narrowing the airway and causing snoring.
In fact, men are also more likely to snore than women. Further, you may have a higher risk if you’re overweight or your family has a history of obstructive sleep apnea or snoring.
Tips to Stop Snoring
Luckily for you, there are plenty of things you can try to hack your snoring problem. Keep reading for all the tips!
1. Try an Anti-Snore Pillow
While most anti-snore pillows don’t claim to eliminate snoring, they do claim to help potentially reduce it. Many of them are shaped specifically to prevent snoring - or positions that are most likely to cause snoring. Ideally, they are made to support your neck and head as you sleep, opening up the airways.
Some even claim to reduce snoring by up to 50%. I’d bet on one of these products - what have you got to lose (besides maybe a couple dollars)?
2. Consider Losing Weight
That is… if excess weight has become a clear indicator of your snoring. If you’re overweight, losing weight to a healthier level can also improve other health factors.
By losing weight, you reduce the excess tissue that is potentially obstructing your airway causing you to snore.
3. Find a Better Sleeping Position
Lying on your back makes it more likely that you’ll snore. If this is your usual position, experiment a bit. Try lying on your side.
Purchasing a body pillow or something to help make it more comfortable might help this transition as well!
4. Purchase Nasal Strips
These are a life-saver. So, confession time: I snore on occasion… It drives my boyfriend nuts and in turn, me as well. He wakes up to me snoring, then he wakes me up to make it stop. But I discovered nasal strips (and this might sound like an ad for it - it’s not) and they have changed the snoring game in our home.
When I wear them, I don’t snore. Why? Because nasal strips make breathing through your nose that much easier. Try it out!
5. Try a Nasal Dilator
Nasal strips not your thing? No problem.
There’s also nasal dilators, which aren’t exactly anymore aesthetically pleasing than a nasal strip. But they do the trick! Some nasal dilators sit on top of the nose and others are placed partially in your nostrils. If you don’t mind them on your nose, they could help!
6. Get to the Bottom of Your Congested Nose
Do you suspect allergies might be causing your congestion and thus, your snoring? Consider getting allergy tests done to get to the bottom of it. Once you figure out what’s causing your congestion, you can find methods to tackle it.
If your congestion is from a simple cold or flu, the only real solution may be to ride it out - and blow your nose frequently.
7. Don’t Consume Alcohol Before Bed
Avoid alcohol in the hours leading up to your bedtime. Save at least two hours before bed to relax and unwind and not consume any beverages. As mentioned above, alcohol can relax your throat muscles causing you to snore.
8. Stick to a Regular Sleep Schedule
Getting enough sleep is essential to avoid snoring episodes. When you’re overly tired, your throat muscles can again relax, creating annoying snoring noises. Consider sticking to a regular sleep schedule, including going to bed and waking up at the same time.
This can help you sleep better, as well as avoid not getting enough sleep. And maybe when you do this, you won’t even need that afternoon nap after all!
9. Visit Your Doctor
If obstructive sleep apnea is causing your snoring, you may need to visit with your doctor. A sleep test may be necessary to determine if you have obstructive sleep apnea or not. From there, a viable treatment plan will be created by your doctor or the specialist, such as using a continuous positive airway pressure machine.
Get to the Bottom of Your Snoring!
...then try to find ways to fix it. It can help not only you get a better sleep, but everyone else in your house gets to fall asleep and stay asleep.
Want to read more on how to get your best sleep? Read up on sleep tracker apps in this article.