Tips to Fix your Snoring & Sleep Better

Snoring is a common problem worldwide – as many as 30% of adult’s snore. Not only is snoring annoying, it can also impact quality of sleep for both the offending party and those around him or her.

Snoring is caused by the vibration of soft tissues in the upper airway, the part of the airway that runs from the voice box to the back of the throat. This section of the throat is only supported by muscle, not by bones or cartilage.

When people fall asleep, the muscle naturally falls slack and as a result, when breathing in and out, that tissue vibrates and produces snoring.

The causes of snoring are usually not serious. On this week’s posting, we are sharing with you lifestyle changes that may improve a person’s snoring habit.

1. Change Sleeping Position

Lying on the back makes the base of the tongue and soft palate collapse to the back wall of the throat causing a vibrating sound during sleep. Sleeping on the side may help prevent this. A body pillow (a full-length pillow that supports your entire body) enables one to maintain sleeping on the side and can make a dramatic difference.

2. Lose Weight

Most snorers tend to be overweight and losing as little as sometimes 2-3kg’s can help reduce or eliminate snoring. If more weight is gained around the neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.

3. Avoid Alcohol

During sleeping, the muscles in the back of the throat closes faster in an intoxicated person than a sober person and this explains why some individuals snore when they drink. The more one drinks, the more relaxed the tissues and muscles become, and the louder the snore.

4. Practice Good Sleep Hygiene

Bad sleep habits also known as poor sleep “hygiene” can have an effect similar to that of drinking alcohol. Working long hours without enough sleep would result in fatigue. This causes one to fall into deep sleep and the throat muscles become floppier which creates snoring.

5. Open Nasal Passages

If snoring starts in the nose, keeping nasal passages open may help. If the nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.

A hot shower before going to bed can help open nasal passages. Nasal strips may also work to lift nasal passages and open them up.

6. Change Your Pillows

Sometimes snoring may be caused by dust mites, animal fur and allergens. Hence, sun the pillows and keep animals out of the bedroom. Get anti-snore pillows if necessary. These pillows aim to align your head and shoulders to kеер your airways as open as possible and keep you sleeping at your sides.

7. Stay Well Hydrated

It may seem simple, but just drinking enough water can help prevent snoring. That’s because dehydration can cause mucus to thicken, making it harder to breathe and increase likeliness of snoring.

Reference: Web M.D. 7 Easy Fixes for Snoring