Did you know that 45% of adults snore occasionally throughout the week? To many this statistic may not come as a surprise. Research has shown that snoring has become a problem for many people, and in specific many marriages. For example 75% of snorers suffer from obstructive sleep apnea, which is when your breathing is disrupted during your sleep for short periods of time.
For many snorers it comes as a shock that people are annoyed at their uncontrollable problem. Well, that’s what the common misconception is about snoring, that it’s uncontrollable. I can remember days when I would get kicked out of bed or woken up suddenly because of my snoring.
TRY THESE 7 TRICKS
1. LOSE A LITTLE BIT OF WEIGHT
This only applies for people who have gained weight and since then begun snoring. Skinny people are very likely to snore as well, however it is more common in people who are overweight. Ask the people you live with if your weight loss has helped your snoring.
2. CHANGE YOUR SLEEPING POSITION
If you tend to sleep on your back you make the base of your tongue and soft palate collapse to the back wall of your throat. This is what causes snoring due to the vibration that is produced. Try to sleep on your side, or in a different position. Using a body pillow is also a good way to stop yourself from rolling over onto your back.
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3. MAINTAIN GOOD SLEEP HYGIENE
This is just another way of saying you may have poor sleep habits. This includes not getting enough sleep. Make sure you get ample amount of rest, because this could be the reason you snore a lot. So tonight try and head to bed early and see if the problem gets any better.
4. KEEP HYDRATED
Dehydration is a problem for snorers because their soft palate becomes stickier, which causes them to snore. Normally women should be consuming 11 cups of water a day, and men 16 cups. Keep water by your bed to quench any thirst you may develop throughout the night.
5. OPEN YOUR NASAL PASSAGES
When your nose is clogged during sleep you can experience intense snoring. Trying to clear your nasal passages before bed is the best way to prevent unwanted snoring. You can do this by taking a hot shower before bed, or by rinsing your nose in the shower with saltwater. This may be used to rinsing your mouth with saltwater, but using it to clear your nose is a very useful way to prevent snoring.
6. AVOID ALCOHOL CONSUMPTION
Your alcohol and sedative consumption may be the reason you have been snoring lately. This happens because the resting tone of the muscles in the back of your throat. In turn this results is your snoring becoming more prominent. If you drink 4 to 5 hours before sleeping you will experience more intense snoring, so stay away from alcohol before bed.
7. USE A DIFFERENT PILLOW
The allergens in your bedroom and in specific your pillow may be causing your snoring issues. So what can you do to stop this? It’s easy just change your pillow. Normally you should be replacing your pillow every six months to ensure that allergens don’t make their way into your body. Makes sure you find a good pillow that supports both your neck and helps your nasal passages.
Don’t be afraid to try these techniques because your main goal is to stop your annoying snore cycle. Good luck using these tricks to reduce snoring, and if you have any further questions or concerns refer back to WebMD.
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