Snoring is a common sleeping condition that comes as a result of nasal muscles relaxing to leave the airways partially blocked. When air then passes through these airways and into the throat, they vibrate the tissues there to produce a sound that can range from something akin to a humming engine or a faulty tractor.
Although it can affect anyone, it is most common in men and overweight people. Unchecked, snoring can cause long-lasting effects regarding your sleeping pattern and routine, and can even lead to more serious health issues like obstructive sleep apnea. Use the following tips to stop snoring.
Take a hot shower before bed
A hot shower just before bed open opens the nasal airways that often constrict while you are sleeping. A hot shower combined with a saline nasal spray will keep your nasal passage open for free flow of air which in turn eliminates snoring.
Drink plenty of water
When you are not properly hydrated, your nose becomes dry and more mucus is produced to act as a protective layer for the soft tissues on your nose. This mucus, unfortunately, blocks free passage of air in your nose to make you snore. It is therefore important to drink plenty of water during the day for a good night’s sleep.
Avoid taking alcohol before bed
Despite common belief, alcohol does not make you sleep better. Yes, it will make you feel drowsy and even fall asleep faster, but it reduces the quality of your sleep. It is recommended to have a four-hour buffer between your last drink and your bedtime. Alcohol relaxes your muscles, including those responsible for keeping your nasal airways open which is probably why your snoring is louder after a night out.
Besides being harmful to your overall health, smoking affects your sleep. It interferes with your body’s natural response and worsens your respiratory conditions. You are better off quitting smoking if you want better sleep for yourself and your loved ones.
If your snoring persists, it is advisable to seek the opinion of a qualified medical doctor. Places like apneatreatmentcenter.com help apnea sufferers overcome their medical conditions for better night’s sleep.
Change your sleeping position
The way you sleep can affect how air passes through your nasal passage. Sleeping on your back presses your tongue and soft palate against the back of your throat resulting in that snoring sound. If snore, check the position in which you sleep and change your sides so that the airways can remain fully open.
Losing weight will not only improve your posture, reduce your stress levels and make your healthier, it will also result in a reduction of the throat tissues which may be vibrating when air passes over them and makes you snore.
Clean your bedding and bedroom
Dirty bedding might be the cause of your snoring. Change your pillows and covers often to avoid dust accumulation. It is also important to maintain the hygiene of your bedroom since dust could be the cause of your snoring.