Eight Ways To Stop Snoring
Stop Snoring, boost your sleep quality and feel rested with these eight simple tips.
Does your partner complain about your loud snoring? Do you wake up feeling tired? For millions of people, the period between bedtime and breakfast is anything but tranquil. Common sleep disorders like sleep apnea often make getting a good nights’ sleep impossible. One of the most common sleep disorders is snoring.
WHAT IS SNORING?
Snoring occurs when air has difficulty passing through the nose and throat area during sleep. While the exact causes are too numerous to whittle down to just one or two, most individuals who snore have an excess amount of nasal tissue that vibrates during their sleep cycle. This surplus helps produce the forced air sound commonly associated with the condition.
WHAT PREVENTS SNORING?
Follow These 8 Simple Steps to Stop Snoring:
#1 — Manage your weight. Obesity can make you more likely to snore. If you are overweight, you may have an associated condition known as obstructive sleep apnea. This condition often resolves if you lose weight. Try to stick to a healthy diet and incorporate regular exercise into your daily routine to lose weight.
#2 — Say goodbye to cigarettes. The toxins in cigarettes irritate membranes in the nose and throat, which can cause snoring. Trying to stop smoking isn’t easy, but giving up cigarettes can reduce your propensity to snore and also improve your overall health and wellness.
#3 — Switch your sleeping position. Do you lie on your back while sleeping? Try lying on your side instead. Often, just positioning your body differently as you sleep can make all the difference.
#4 — Stick to a bedtime routine. If your sleep schedule is erratic, your body won’t truly benefit from a quality sleep cycle. Try to get into the habit of going to sleep at the same time every night to get good rest.
#5 — Blow your nose before bedtime. Clear your sinuses by gently blowing your nose (or use a sinus rinse bottle filled with a saline water solution) for better sleep. With less obstruction in your nasal passages, air will pass through your nose with less difficulty, helping you breathe more freely through the night.
#6 — Skip the alcohol. Alcohol relaxes the muscles around the throat, making your more likely to snore.
#7 — Change your pillows. Older pillows can lose their shape and their ability to properly support the head and neck during the night. Without that support, its possible that your awkward head position will make your snore.
#8 — Drink lots of water. Water is an important element in overall health and wellness. By drinking more water each day, you can thin the secretions in your nasal passages, helping them drain more efficiently, which will reduce obstructions in the sinuses and airway.