Eight Ways To Treat Snoring

Have you noticed your significant other is snoring loudly? Do you wonder how you can make it stop? Everyone knows someone who has been found to snore, but the problem is not without a snoring solution. When you fall asleep and move from a light sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax. The tissues in your throat can relax enough that they partially block your airway and vibrate. The more narrowed your airway, the more forceful the airflow becomes. This causes tissue vibration to increase, which causes your snoring to grow louder.

1. Avoid Alcohol

Drinking too much alcohol is one cause of snoring because it relaxes the muscles in the back of your throat. To avoid snoring after drinking, stop imbibing at least five hours prior to bedtime.

2. Change Sleeping Positions

People who sleep on their backs have a greater risk to snore. Lying on your back collapses the makes the tongue and soft palate, causing a vibrating sound in the back of your throat. If you want to get used to sleeping on your side or stomach, you could use a body pillow or tape a ball on your nightshirt on the back. This will make it uncomfortable to move to your back while you sleep.

3. Change Your Pillow

Allergens in your bedroom may taken up residence in your pillow or mattress. You can encapsulate your mattress and pillow to get rid of the allergens because it could be your allergies that has you congested and snoring. You also can throw them in the air fluff cycle in your dryer once every couple weeks to banish allergens.

4. Drink Plenty of Water

If you don’t drink enough water in a day, chances are great that you are snoring as a result. Dehydration causes the lubrication in your nose and soft palate to turn sticky, which encourages snoring. You want to drink eight cups of water a day.

5. Get Plenty of Sleep

If you stay awake late, you are probably so exhausted once you actually do go to sleep that you sleep hard and deep, which can encourage snoring. You need to break this habit by training your body to go to sleep at a certain time every night.

6. Lose Weight

Being overweight causes so many problems. It is no wonder that snoring can be linked to being overweight too. Overweight and obese people are more prone to snoring, particularly if they carry excess weight around your neck. This actually squeezes the throat muscles, making them more prone to collapse and cause snoring at night.

7. Open Nasal Passages

Swollen or blocked nasal passages could be the culprit of your snoring. Taking decongestants when you have an allergy, taking a hot shower or using a neti pot before bed can help open nasal passages and calm snoring.

8. Conduct Throat Exercises

Throat exercises can aid those with sleep apnea, which is a disease that is represented by snoring, because they are meant to stretch and open the nasal passages. This may reduce the severity of sleep apnea by strengthening the muscles in the airway, making them less likely to collapse during sleep.