Snoring is a common and potentially dangerous sleep disorder that affects at least 1 out of 20 people. It can lead to other problems like daytime sleepiness, mood disorders, high blood pressure, heart disease, and stroke. Snoring also makes it hard for the snorer’s bed partner to get a good night’s rest. So if you’re a snorer or have a partner who snores, it’s time to do something about it. Pay a visit to Alexis Furze, MD. A specialist can offer both medical and non-medical solutions. There are many different snoring remedies that you can try, but not all of them will work for everyone.
Change Your Sleeping Position
Sleeping on your back makes it more likely that you’ll snore. When you sleep on your back, your tongue and soft palate fall backward into your throat, blocking the airway. Sleeping on your side can help to prevent this from happening. If you usually sleep on your back, try propping yourself up with pillows or using a body pillow to help you stay on your side.
You can even change your pillows. Old, lumpy pillows can make it hard to stay on your side, so try replacing them with new, softer pillows. This may help to reduce your snoring.”
Being overweight or obese is one of the main risk factors for snoring. This is because extra fat around your neck can pressure your airway, causing it to become blocked. Losing even a few pounds can make a big difference. If you’re not sure how to start, talk to your doctor or a registered dietitian about creating a weight loss plan that’s right for you.
Smoking is another significant risk factor for snoring. This is because smoking causes the tissues in your nose and throat to become irritated and swollen, leading to snoring. If you smoke, quitting is one of the best things you can do for your overall health and your snoring.
Practice Good Sleep Hygiene
Poor sleep hygiene is another common cause of snoring. This means not getting enough sleep, sleeping in a noisy environment, or sleeping on a too soft bed. To improve your sleep hygiene, try to go to bed and wake up simultaneously each day, avoid using electronic devices before bedtime and create a relaxing bedtime routine.
One of the best things you can do for your snoring is to get enough sleep. Most adults need around 7-8 hours of sleep each night. To make sure you’re getting enough, try to go to bed and wake up simultaneously each day, avoid using electronic devices before bedtime and create a relaxing bedtime routine.
Use a Humidifier
Dry air can cause the tissues in your nose and throat to become irritated and swollen, leading to snoring. Using a humidifier can help add moisture to the air and reduce irritation. You may even consider closing the windows to keep the air from becoming too dry.
Snoring is a common issue that can lead to serious health problems. Luckily, you can try many different remedies, like changing your sleeping position or quitting smoking. It’s good to work closely with a snoring specialist as they’ll guide you on the adjustments to make.