Almost everyone has a bit of a snore on occasion, but, if snoring is a regular occurrence for you, it impacts quality and quantity of your sleep as well as imposing on others who may sleeping nearby.
Sleeping may lead to poor quality sleep, which then equates to irritability, daytime fatigue, and potentially, increased health problems. And, should your snoring keep your partner awake at night, it may then adversely impact your relationship.
Fortunately, sleeping in a separate bedroom is not the sole remedy for the problem. There is an array of alternative solutions available which can help you as well as your partner in terms of enjoying a better night’s rest.
What is snoring?
Snoring occurs when the air does not move freely through the nose and throat throughout sleep. The surrounding tissues then vibrate, and that produces the familiar sound. Those who snore frequently have too much nasal and throat tissue, which is also referred to as “floppy” tissue. It’s this tissue that is prone to vibration. Further, the positioning of your tongue may also impose upon your capacity to breath smoothly.
So as to be able to quit the habit, it’s necessary to identify why and how you are snoring. There is good news – irrespective of the cause, there remains a number of solutions in terms of relieving snoring.
Stop snoring through lifestyle changes
Lose weight. If you are overweight, if you are able to drop a few pounds, it can help to reduce the fatty tissues that persist in the rear of the throat. This will reduce or possibly even stop snoring entirely.
Exercise. Besides helping to lose weight, exercising can also help to cease snoring. By exercising your abs, arms, and legs, it will serve to tone your throat muscles, and in turn, that may progress to lessen the snoring.
Quit smoking. If you are a smoker, it can enhance your snoring, given that it irritates membranes within the nose and throat, and that aids in blocking the airways, thus leading to snoring.
Avoiding/ reducing alcohol and sleeping pills. And add sedatives to this short but important list. They all relax the throat muscles and thus, cause interference to breathing patterns. Discuss this with your doctor, particularly with respect to any prescription medications you are using. These can encourage deeper sleeping patterns, which can enhance snoring.
Stop snoring through bedtime remedies
Clear your nasal passages. If you are suffering from a stuffy nose, rinse your sinuses using saline solution prior to going to bed. Using a nasal decongestant, nasal strips, or a Neti pot, will also likely help you to breathe more “healthily” during sleep. If you do suffer from allergies, aim to reduce any pet dander (if you have pets), and/ or dust mites in the bedroom, or try an allergy medication.
Moist bedroom air. If the air is dry, it can irritate the membranes within the throat and nose. Thus, if that is the problem, you may find that a humidifier helps.
Alter your sleeping position. Through elevating the position of your head by a few inches it can help to ease your breathing and encourage your jaw, and thus tongue, to move forward. You can find specially designed pillows which will help to prevent snoring.
Avoid sleeping on your back. There are various ways to achieve this, such as tying a tennis ball to the back of your pajama top, which in turn makes the process of lying on your back “somewhat” uncomfortable. Irrespective which method you choose, after some time, it will become habitual to sleep on your side.
Anti-snoring mouth appliance. Such devices help to open your airways. You can purchase a custom-made one from your dentist, though, for a cheaper alternative, you can put together a DIY kit which are generally available from local pharmacies.
Stop snoring through throat exercises
Start out slowly with these exercises then begin to increase on the number of sets.
- Repeat the vowels out loud for a period of three minutes daily.
- Close your mouth then purse your lips. Hold the position for 30 seconds.
- Open your mouth and then move your jaw to the left and hold for a period of 30 seconds. Repeat to the alternative side.
- Open your mouth and then contract the muscle at the rear of your throat in repeated fashion over a period of 30 seconds.
If snoring is causing severe life issues, besides consulting with your doctor, you may also wish to discuss the matter with an ENT specialist near you.