Snoring is like that undesirable bedfellow. Annoying at first but grows on you eventually. It’s the rough hoarse noise that jolts you awake and causes the person beside you to lie awake for hours on end.
If you snore while you snooze, updating your lifestyle and making small changes to your bedtime routine can help. But first…
What is snoring?
Snoring can be defined as noisy breathing when you sleep as a result of obstructed air movement.
When you transition from light to deep sleep, the muscles in the soft palate, tongue and throat relax. This can block your airways and increases tissue vibration, which then makes you snore louder.
Snoring is often caused by being overweight, drinking too much, or taking sedatives, however; there are instances when it can be a symptom for sleep apnea.
Steps you can follow to stop snoring
1. Lose the extra weight
People who are overweight often have extra tissues in the throat, which results in the snoring becoming unbearably loud. A balanced diet and regularly exercise will help shed those extra pounds and reduce those midnight rumbles.
2. Limit alcohol consumption
People who drink a lot are also more prone to snoring. Alcohol causes excessive relaxation of the muscles, including the tissues in your throat, which then leads you to snore.
Cutting back on the number of shots at a party or glasses of wine at dinner can help reduce snoring. If you really need to have a night cap, do it at least three hours before bedtime.
3. Quit smoking
Smoking irritates the membranes in the nose and throat. This can lead to blocked airways and result I snoring. Quitting is no walk in the park, but doing so will definitely bring some relief.
4. Be careful about what you eat before bed
Research shows that eating large meals at night or consuming dairy so close to bedtime can increase snoring. So have that meal at least two hours before you’re due to hit the sack.
5. Improve the air quality in your bedroom
Dry air can irritate membranes in the nose and throat. Use a humidifier to prevent swollen nasal tissues.
6. Raise the head of your bed
Raising the head of your bed by about 4 to 5 inches can help prevent nasal passages from getting blocked due to mucus buildup. There are specifically designed pillows that you can buy to help prevent snoring by making sure your neck muscles are not crimped.
If there’s no improvement, you can use nasal strips or an external nasal dilator to decrease airflow resistance and help your breathe easier.
7. Sleep on your side
When you lie on your back your tongue falls backward into your throat. This narrows your airway and partially obstructs air flow. If you’re a back sleeper, try sleeping on your side instead.
If you always end up on your back in the middle of the night, try to sew a tennis ball in the back of your pajama top or wedge a pillow stuffed with tennis balls behind your back.
This will help you get accustomed to sleeping on your side. Do away with the tennis balls when it becomes a habit.
8. Get enough sleep
You should aim for at least seven hours of sleep per night. On the other hand, children’s recommended hours of sleep may vary. Preschool-aged children need 10 to 13 hours while school-age kids should get d nine to 12 hours a day. Teens require eight to 10 hours a day.
If you have trouble falling asleep, develop a bedtime routine. Wind-down activities like having a bath or listening to calming music can help your body recognize that it’s time to sleep. When you get enough sleep, the less likely you’ll snore throughout the night.
How can I stop snoring ASAP?
- If you’re overweight, lose weight.
- Sleep on your side.
- Raise the head of your bed.
- Nasal strips or an external nasal dilator.
- Treat nasal congestion or obstruction.
- Limit or avoid alcohol and sedatives.
- Quit smoking.
- Get enough sleep.
What causes snoring while sleeping?
Is it bad to snore every night?
What’s the best device to stop snoring?
- Best Overall – SnoreRX Plus.
- Best Tongue Retaining Device – Good Morning Snore Solution.
- Best Customization – SleepTight Mouthpiece.
- Most Comfortable – ZQuiet.
- Best Value – VitalSleep.
Do skinny people snore?
How do you sleep with a snorer?
What to eat to stop snoring?
- Don’t focus on the sound of snoring. Yes, this may be easier said than done.
- Wear ear plugs.
- Listen to music or white noise.
- Change your partner’s position.
- Encourage your partner to get evaluated.
- Sleep in a different room.
How much weight do you need to lose to stop snoring?
- 01/8Natural ways to stop snoring. Snoring is very common and is not really a disease, but can be really embarrassing for some.
- 03/8Soy milk.
- 06/8Olive oil.