Snoring is one of the main causes of restless sleep – whether it is you or your partner that is snoring, the sounds can sometimes wake the heaviest of sleepers. Although there is no specific cure for snoring, there are some ways you can reduce the likelihood of having to deal with it every night when you go to bed. A lot of the suggestions are just super adjustments to your lifestyle and diet – things anyone can do. So give these five tips a try tonight!
- Sleep on Your Side
Sleeping on your back is one of the worst things you can do if you are a heavy snorer. Two physical things contribute to snoring: pressure on your throat and your tongue sinking into your pharynx. You can avoid this pressure by sleeping on your side instead. If you absolutely must sleep on your back, trying elevating your head a little. Your jaw will drop naturally, preventing the pressure on your pharynx.
- See a Doctor
A doctor can help you determine the main cause of your snoring. It could be any number of factors, such as smoking, obesity, drinking, and other things. If more than one of these factors describe you, a doctor can help you determine the best ways to find a healthier lifestyle. Quitting bad habits would be a great place to start, followed my weight loss, if that applies to you.
- Drink More Water
Throughout the day, remember to stay hydrated. If your mouth or nasal passages are dry when you go to bed, your mucus will be thicker and more likely to block the airway. If you are hydrated, your mucus will be a thinner ad will not obstruct the nasal or throat passages. Try not to drink too much water right before bed though, it may lead to frequent trips to the bathroom throughout the night, defeating the purpose.
- Wash Your Bedding
If you don’t wash your bedding on a regular basis – sheets, pillowcases, blankets, comforters, etc., then they will become laden with things like dust, dead skin, pet dander, hair, and more things that irritate your nasal passages. It could also help to take allergy medication before bed.
- Don’t Eat Dairy
Eating dairy leaves a slightly slimy coating in your throat. The slimy coating is yet another thing that can contribute to blocked airways, and cause you to snore. It’s best to avoid eating much of anything too soon before bedtime, as it will make it harder for you to fall asleep.
And those are our top five tips to stop snoring tonight. There’s no guarantee anyone of these tips will work for you and it’s best to consult a doctor if you’re seriously worried. Snoring could be a symptom of sleep apnea, for example.
If worse comes to worst, there are always surgical options open for you, should your doctor believe you to be the appropriate candidate for the procedure. One such surgery involves Uvulopalatopharyngoplasty, removing extra tissue in the throat.