According to sleep experts at Capital Otolaryngology in Texas, over 45% of adults experience snoring at least occasionally. Snoring can cause major problems among couples whose noisy nights keep their bed partner awake.
Among the population of snorers, nearly 75% of those that snore have a condition known as obstructive sleep apnea. The condition causes disrupted breathing during sleep for short periods throughout the night. If left untreated, snoring parties may develop significant health problems, such as high blood pressure and heart disease.
Below are 10 effective ways to stop snoring and get the restful night’s sleep you deserve:
Losing approximately 10% of your body weight, especially if you are overweight can dramatically decrease snoring episodes. A healthy lifestyle of proper nutrition and exercise effectively eliminates snoring in most individuals.
Even people who do not regularly snore do so following a few drinks. Alcohol reduces muscle-resting tone in the back of the throat, which leads to snoring. Drinking excessive alcohol four hours prior to sleeping can cause snoring to become worse.
Simple changes to the sleep position help eliminate snoring. Moving from the back to the side can help reduce bouts of snoring and provide a restful night’s sleep.
A heavy meal just before bedtime may lead to snoring. If you do not use an anti snoring mouthpiece to prevent snoring, a heavy meal can contribute to a poor night’s sleep. The key is to eat light at night.
Working long hours and not getting enough rest? You may sleep hard, but throat muscles often become more relaxed and floppy, which contributes to snoring. Stop snoring aids such as mouthpieces, mouth guards or nasal strips can help.
Allergens present in an old pillow can lead to snoring. From dust mites to animal dander, allergens can trigger snoring problems.
Staying hydrated keeps the airways moist and lubricated. A dry airway may lead to snoring and prevent a healthy night’s sleep. Doctors recommend drinking 12-15 cups of water daily to keep the body hydrated, especially during the hot and dry seasons.
Taking a hot shower just before bed keeps the airways flowing freely. When the airways are opened, air travels slowly through the passageway and provides a better night’s sleep. When the passageway is closed or narrowed, snoring may ensue.
The use of anti-snoring mouthpieces is a highly effective way to eliminate snoring. The mouthpiece is comfortable and non-obtrusive. Snoring can be reduced when an anti-snoring device is worn at night. Both you and your partner will sleep better when snoring is eliminated from the bedroom.
Cardiovascular exercise on a routine basis helps keep airways open. While excessive exercise may cause fatigue, moderate and regular exercise helps the individual sleep better. Airways are opened up and snoring is reduced.
Chief editor here at Snore Nation and a proud father of two cool boys. I am a reformed snorer, a reformed smoker, a reformed overeater, a reformed city dweller and a reformed workaholic stress monster on the mission to share my insider tips to restore that quality sleep for you and your partner!