As much as many of us deny it to the bitter end, snoring is actually part of more than half of the United States population’s regular sleeping habits. Some attribute it to allergies, poor sleep patterns, alcohol and some even to that botched nose job; the fact of the matter is, it’s more common than you think, or than we’d like to admit. Those who snore consistently most likely fall into the category of having sleep apnea; however, if your snoring is only occasional, it may be caused by a combination of factors that have to perfectly come together every so often. If that’s the case, you may want to know how to fight back against these things.
Don’t sleep on your back
When you sleep, the tissues at the back of your throat relax and partially block your airway. When you breathe in and out, the passing air can cause this tissue to vibrate – which is the sound of snoring. When you lie on your back, these tissues are much more likely to vibrate and so you are more likely to snore. Getting into the habit of sleeping on your side or stomach will have an immediate and dramatic effect on most snorers.
Simply by taking a shower before bed, you are doing your part to help remove allergens from your body that you may have been stuck with throughout the day. Giving your nose, lungs and airways a chance to breathe easy can be a significant way to stay snore-free.
Moisten the air your sleep in
Dry air can dry out the tissues in your mouth, nose and throat and this can cause irritation in these tissues. Try using a humidifier in the bedroom at night to keep everything moist – a humidifier will also help keep your nasal passages open so your sinuses can drain.
Elevate Your Head
When you go to sleep, try to elevate your head to take pressure off the airway to make breathing easier. Discovery Health suggests to raise the head of the bed by putting blocks under the bed posts. A simpler alternative is to prop your upper body with pillows to allow oxygen to go through your airways.
Bodily secretions in the nose, as well as the mouth, tend to become more troubling, thicker and sticky when the body is dehydrated. Drinking plenty of water throughout the day, as well as prior to going to bed, can keep the sinuses lubricated and deter the buildup of mucus. When this is the case, it means no blockages can form in the nose, and you can sleep without waking the neighbors.
Avoid Alcohol and Tranquilizers
Alcohol and tranquilizers are known to be muscle relaxers that can relax your tongue and throat muscles more when you sleep. The more relaxed these muscles are, the greater the chances that you will snore. ABC News reports that the soft palate tissue and uvula begin to flap more as air passes when you sleep after consuming alcohol. Refraining from alcohol three to four hours before you go to sleep will help to reduce your chances of snoring.
When you are overweight, you are much more likely to snore as the fatty tissue in your neck may block your airway when you’re sleeping. Just being a little overweight can be enough to exacerbate your snoring problem, so experts recommend you lose 10% of your body weight to begin seeing an improvement in your snoring.
There are a variety of pillows that have been developed to help reduce snoring. The three-armed SONA pillow, particularly, is very effective in reducing snoring. Not only does the construction of the pillow encourage side-sleeping, it also positions your head so it is always in the best place to keep your airways open during sleep.
Clear your nasal passages
You are much more likely to be a snorer if you have blocked sinuses or a stuffy nose, as this will force you to breathe through your mouth instead of your nose. With your mouth open and relaxed during sleep, your lower jaw is prone to resting back against the throat, which may obstruct your airway. Depending on why you have blocked nasal passages, try antihistamines to tackle allergies, a decongestant to alleviate cold symptoms, or steam inhalation and menthol rub such as Vicks on your chest, to clear your nasal passages.
Sources And Reference: