You may be among the 45% of adults who snore occasionally when they sleep or know somebody who does. Snoring is something that you may not even realize that you did until you stayed in the same room as a friend or had your partner tell you that you kept them up half the night. Snoring is often the brunt of jokes, but it can also lead to serious problems – a snoring spouse, for example, could even lead to strain on a marriage if it gets to a point where separate bedrooms are needed.
Not only can snoring be a nuisance to anybody who’s trying to sleep while it’s going on, 75% of people who snore have a condition called obstructive sleep apnea, which is where breathing is interrupted during sleep for short periods, increasing the risk of developing heart disease.
If you snore, the good news is that you can try several things to help rectify it and sleep soundly and quietly all night.
Mouth Breathing: Try a Snoring Aid
There are many non-invasive, non-medical snoring remedies out there which you may want to give a try in order to help you stop snoring for good. These hypoallergenic snoring strips, for example, are useful as they are fitted to keep your mouth closed and your airways open at night, making it easier for you to breathe through your nose as you sleep and stop snoring.
Snoring is more commonly found in mouth breathers – and breathing through your mouth when sleeping can lead to health issues and conditions from bad breath to high blood pressure.
Back Sleeping: Change Your Sleep Position
Sometimes all it takes is something as simple as sleeping in a different position to the one that you usually do. If you sleep on your back, for example, then you are more likely to snore as this position causes your soft palate and the base of your tongue to collapse to the back wall of your throat, leading to a vibrating sound when you breathe in your sleep.
Switching to sleeping on your side can be a simple yet effective way to prevent this. If you struggle to stay on your side when sleeping, a full body pillow can help.
Weight Gain: Lose Weight
Slim people do of course snore, but if you are overweight or obese then you are at a higher risk of snoring, so losing weight could help. If you have gained some weight and started snoring when you did not snore previous to the weight gain, this could well be the underlying cause.
In addition to helping you stop snoring, there are many other benefits of weight loss including reduced health risks and better mobility. So even if losing weight doesn’t lead to quieter nights, you can certainly still feel better for it.
Sleep Habits: Practice Good Sleep Hygiene
Poor sleep habits or ‘hygiene’ can affect your sleep quality and in some cases, lead to an increased risk of snoring. For example, if you are working long hours without enough sleep, this will usually mean that when you do finally go to bed, you’ll sleep harder and deeper than usual.
As a result, your muscles will become floppier which leads to snoring. Making sure that you are getting enough sleep at night and in a good bedtime routine can help.
Drinking: Avoid Alcohol
Alcohol before bed might help you feel sleepier, but drinking will reduce the resting tone of the muscles in the back of your throat, leading to an increased risk of snoring. It’s not uncommon for people to snore when they sleep after drinking, even if they don’t usually snore.
Snoring can be annoying for anybody who lives with you and it can also lead to health complications. Try these remedies to find one that works for you.