Snoring can be the cause of a lot of friction in millions of households around the world. These loud sounds coming from your body that keep your spouse and family members awake throughout the night can lead to hostility and anger the next morning. There are many reasons why snoring can occur from drinking alcohol before bed to medications you take each day to the position in which you sleep. Most of the reasons are factors that you can change and adjust to allow for a good night of rest for everyone in your home.
What are some of the best ways you can fight the vibrations coming from your airway and nasal passage otherwise known as snoring?
One common cause to snoring is being overweight. An underweight person can still suffer from snoring, but the closer you get to being overweight, the more likely that you will snore and your snoring will become louder and unbearable. While shedding 25 pounds won’t automatically make snoring go away for everyone, it is something that will help a lot of people.
If you never snored before and suddenly began when you added weight, losing that added weight might be all it takes for you to go back to “normal.” If you gain weight in your neck, it will squeeze the inside of your throat, which obstructs the airflow and makes you snore.
Change Sleeping Positions
If you sleep on your back, you face the highest chances of being a snorer. One of the major reasons why you are more likely to snore when you sleep on your back is because of your tongue. When you sleep on your back, your tongue becomes relaxed and when this happens, it falls back. Since the basic rule of gravity states that it has to go somewhere, that somewhere is down into the back of your throat. This obstructs your airway and in turn creates the vibrations.
If you want to change this, you need to switch to sleeping on your side or on your back. When sleeping on your side, your tongue will still become relaxed, but instead of falling into your throat, it will fall onto the side of your mouth. When sleeping on your stomach, your tongue will fall forward. These are two positions that you are most likely to drool in your sleep during.
If you have tried sleeping in other positions, but have struggled to find a comfortable way to do so, there are products available that will help. The Stop Snoring Pillow is constructed to help keep you from snoring. When sleeping on a regular pillow, your body tends to fold which affects the ease in which you can breathe. This pillow raises your head and keeps any pressure from being put on your sinus, soft palette, or throat.
Cut Back on Alcohol Consumption
The more alcohol you drink, the more the muscles in your throat relax. This doesn’t mean you can’t drink at all, but it should be avoided within three to five hours of bedtime. While many people find it easier to fall asleep after a long day or night of drinking, the chances of snoring is that much higher when you just had a drink and becomes that much more problematic for others in your home trying to sleep.
Get Proper Amount of Sleep Each Night
Another cause of snoring is not getting the correct amount of sleep time each night. Some people are able to function and go about their day with limited sleep, but the less sleep you get, the more your body will feel tired and this will cause you to snore more often.
While we have already covered switching to the Stop Snoring Pillow, changing general pillows has been known to help your breathing and snoring. Over time, your pillow absorbs the allergens and contaminants that are in the air. These contaminants can then spread from the pillow to your body and more importantly, your airways. If you have pets and allow them into your bedroom, their dander can also get onto your pillow and affect your breathing.
You don’t need to purchase a new hotel style pillow every month, but you should at least put them in your dryer on the air fluff cycle monthly and consider changing them twice a year. Another thing you should also look into is your overhead fan. When you clean your house each week, you should remember to remove the dust from the fan. If you fail to clean this and turn the fan on at night, the dust that has developed over time can get onto your pillow, sheets, and in your body.
Drink Lots of Fluids
In the hot summer months, it is easy to become dehydrated. The easiest way to prevent this is to drink lots of water, Gatorade, or anything that isn’t carbonated. It has also been proved that the more dehydrated you are when sleeping, the higher the chances are that you will be a snorer. On average, each day, women should drink at least 11 cups of waters and fluids daily, while men need at least 16 cups each day to be healthy.
Keep Nasal Passage Open and Moist
This goes hand in hand with being hydrated. When you sleep, you will tend to snore more when your nasal passage is dry and blocked. To avoid this, you can do one of several things. Place a humidifier in your room. This will keep the air moist while you sleep and also keep your airway and nasal passages moist. You can also consider taking a warm shower before bed which will force a lot of blockages in your nasal passage out. Blow your nose after your shower to remove any excess contaminants. You can also use Anti Snoring Clips and Nasal Strips to keep your nasal passage open.
Everyone snores for different reasons. You can take the Snoring Test to find out which kind you are and the best way to treat it.