Tips for Snoring Relief
It's hard enough to get asleep at a reasonable hour and stay soundly at rest throughout the night, but when you snore, it's even more difficult. Snoring can lead to bigger health issues, in addition to problems with concentration and waking up groggy, noted the National Institutes of Health. It can also have a considerable effect on your partner if you share a bed. However, the NIH noted that there are ways to reduce your chances and intensity of snoring. Take these tips for sleeping more peacefully and quietly.
"A drink or two before bed could cause snoring."
Limit Alcohol and Other Sedatives
A drink or two before bed might make adults get to sleep quickly, but it could negatively affect the quality of sleep and result in snoring. Alcohol and other sedatives can lead to loud, disruptive sleeping tendencies. Even medications you use to treat your allergies could contribute to the issue. If snoring is a major concern of yours, you may want to ease up on how much of these substances you consume before bedtime, or seek alternative medications.
There's a link between being overweight and snoring throughout the night. Thin people and those without weight issues aren't immune to the tendency, but it's known that the extra neck tissue in heavier people puts pressure on the passageways. When there's added weight on your throat and sinuses, it means there's a greater chance for blockage that can result in bothersome snoring. As a result, your doctor may recommend losing weight to reduce the frequency and intensity of your snoring.
It may be easier said than done, but avoiding sickness can mean a quieter night's sleep. When you have a cold or allergies, there's a greater chance of your throat and sinuses being stuffed up, which can constrict your airways and result in snoring. Try to curb sickness by drinking enough fluids throughout the day, eating well and, ironically, getting 7-8 hours of sleep each night. It's also in your best interest to stay physically active to keep your immune system strong. Add some antioxidants, like berries and green tea, to your diet for even more protection from the common cold. This can all lead to improved wellness and, in turn, less snoring.
Change Sleeping Positions
If you're the type to fall asleep on your back, you may want to consider training yourself to sleep on your side instead. When you're on your side, there's less pressure on your throat, which means less chance of snoring. However, it can be difficult to get in the habit of sleeping in a different position. Try stacking pillows in front and behind your body to keep you in the correct position throughout the night. Over time, you'll grow accustomed to sleeping on your side, and you won't always have to build a fort of cushions every time you want to go to sleep.
See a Doctor
Not only is snoring disruptive to both the snorer and his or her partner, but it can also be a sign of something more serious, like sleep apnea. The condition causes you to stop breathing for periods of time while you sleep, which can have a negative impact on your health. Let your doctor know if you snore, and he or she will run some tests to see if it's due to a bigger issue. From there, you may receive recommendations on how to more effectively cut back on snoring.