Nearly 45% of normal adults snore at least occasionally and if you are one of the 55% who do not then you probably know someone who does. Snoring often keeps people from getting a good night’s sleep and often affects a bed partner’s sleep as well. Additionally, about 75% of people who snore have obstructive sleep apnea, which can increase the risk of developing heart disease.
Because nearly half of the adult population snores there are many remedies available, but it is important to consult your physician prior to trying a course of treatment.
Oftentimes lying on your back can make the base of your tongue and soft palate collapse. When this happens your tongue and/ or soft palate fall to the back wall of your throat and cause a vibrating sound during sleep. If you can train yourself to sleep on your side it may help prevent or lessen snoring.
One way to retrain your sleeping position is to place a full-length body pillow next to you so that you can maintain a sleeping position on your side. You can also try taping tennis balls to the back of your pajamas which will prevent you from rolling onto your back. Another solution is to recline your bed with your head extended up which can help open nasal airway passages and therefore can help prevent snoring.
For some people that are overweight, losing weight may help, but it does not solve the problem for everyone. This home remedy to stop snoring will likely work for you if you have recently gained some weight and started snoring, but did not snore before you gained the weight.
Alcohol and sedatives can cause snoring because they relax the resting positions of the muscles at the back of your throat. This further relaxing of the throat muscles means that you are more likely to snore. Even drinking alcohol four to five hours prior to sleeping can make your snoring worse.
Having poor sleeping habits or hygiene can also have a similar effect as alcohol. If you work long hours without enough sleep it means that when you finally get some shut eye in you’ll be overtired. This overtiredness means that the muscles of the throat can become floppier and therefore cause or worsen snoring.
If your snoring begins in your nose, then simply keeping the nasal passageways open may help. Keeping the nasal passageways open means that the air will flow more easily through and prevent snoring. Hot showers before bed can help open nasal passages as well as rinsing out your nose with a saline (saltwater) solution can help alleviate snoring. Another easy fix to try are nasal strips as they lift nasal passages and open them up.
Allergens can contribute to snoring. Dust mites can accumulate on pillows and cause allergic reactions. Additionally, pet dander can cause allergic reactions and therefore snoring. It is suggested that you put your pillows through the fluff cycle every couple of weeks and replace them every six months to keep dust mites and allergens at bay. Beware of pillows that claim to be designed to prevent snoring because they may prop the head to alleviate snoring, but they can cause neck pain.
Staying well hydrated can also help prevent snoring because the secretions in your nose and soft palate get stickier when you are dehydrated. Healthy women should have around 11 cups of water a day and men around 16 cups.
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!