Are you a snorer? Do you disturb you or your loved one’s sleep at night? If so, you’re not alone. Thirty percent of people aged thirty years and above suffer from snoring and two-thirds of all partnered adults report their partner snores at night. Snoring can cause disruptions to both you and your partner’s sleep which can lead to sleepiness. Sleep plays a major role in your physical and mental health. People with on-going sleep deficiencies are more like to suffer from heart disease, kidney disease, diabetes, and stroke.
Vibrations in the airway are the primary cause of snoring. While asleep, some people’s throats close partially. This causes air to travel through more quickly and results in snoring. The narrower the pathway is, the louder the vibration. We’ve reviewed many of the best snoring devices such as SnoreRx and ZQuiet but for those looking for home remedies to reduce your snoring and improve your overall quality of sleep:
- Change Your Sleeping Position
While changing your sleeping position sounds simple, this can be difficult for some to achieve. Our sleeping habits are developed from the time we were born and stay with us until adulthood. For snorers, however, training your body to sleep a different way can benefit your sleep. If you sleep on your back, shifting to sleeping on your side can reduce your snoring. Lying on your back causes the base of your tongue and soft palate to fall back. This can cover the airway and create a narrower pathway for the air to travel through. A body pillow is recommended for those having trouble adapting. It enables you to maintain your position while you sleep. If you still have issues not sleeping on your back, try raising your bed four inches. This can help reduce your chances of your tongue blocking your airway. Taping a tennis ball to the back of your pajamas can also reduce the chances of you sleeping on your back.
- Losing Weight
Losing weight may be an effective measure for some people. If you started snoring around the time you started gaining weight, adding exercise into your daily life can have a positive influence. Gaining weight around the neck squeezes the internal diameter around the neck. This makes it more likely for your airway to collapse during sleep and lead to snoring. Conducting exercise can also help you gain more control over your breathing. Pranayama is a form of yoga that empathizes breathing control. You focus on mastering how to take in deep, slow breaths and expelling the oxygen from your body. There are several other mouth exercises that can reduce snoring.
- Open Nasal Pathways
For people finding themselves snoring around allergy season, opening your nasal pathways can benefit you. Opening your nasal pathways can increase the amount of air able to flow through your airway. Taking a hot shower before bed can help open your nasal pathways. You can keep a bottle of saltwater nearby and rinse your nose out with it while showering. Another option you can do is invest in a neti pot. Neti pots use a salt water solution to help clean out your sinuses. It may feel weird at first, but you will feel the difference after one treatment. Another option is to gather a pool of lukewarm water in your hands over a sink. Leaning forward and carefully sniffing the water can help clear mucus out of your airways.When you’re dehydrated, the secretions in your nose and soft palate become stickier. Ensuring you drink plenty of fluids benefits your overall health and can play a role in reducing your snoring by keeping your nasal pathways open.
- Don’t Drink
Avoiding drinking alcohol or taking any sedatives four to five hours prior to bedtime. Otherwise, alcohol and sedatives can relax the tissue in your throat. This can lead to the tissue expanding and creating a narrower pathway for air to breathe through. People who don’t normally snore may find themselves snoring after drinking.
Snoring is a medical issue, and as such you should consult a doctor before trying any therapy. For people who snore consistently, it can be beneficial to consider different snoring devices. Pillows, throat sprays, and mouthpieces are all viable options to reduce snoring. If snoring continues regardless of the changes suggested above, there may be a chance you are suffering from obstructive sleep apnea (OSA). In which case, it is very important you see your doctor and get help. Common symptoms of OSA include dry mouth upon waking, headaches or a feeling of being perpetually fatigued.
Once again, it is important to seek treatment for snoring. Snoring can lead to complications such as stroke and nocturia – a condition that can lead to a loss of bladder control for some people.