It’s possible that you’re one of that 45 per cent of people who snore regularly on a daily basis, or know someone who does. Snoring could be the subject of jokes about family members (“Uncle Joe snores so loudly that he shakes the windows !”), but it’s actually a problem.
One reason is that a spouse who is snoring can hinder the other from getting an adequate night’s rest and can cause a separation of rooms. “Snoring can create serious issues in a relationship,” says Daniel P. Slaughter, MD, of Capital Otolaryngology in Austin, Texas an otolaryngologist and expert on snoring.
Snoring is not just irritating, but 75 percent of people who snore suffer from obstructive sleep apnea (a condition where breathing is interrupted while sleeping for short durations) and increases the possibility of cardiovascular disease according to Slaughter.
Sudhansu Chokroverty MD, FRCP, FACP Director of the program of Clinical Neurophysiology and Sleep Medicine at JFK Medical Center in Edison, N.J., advises be cautious when treating yourself with over-the counter sprays and medicines without consulting your physician. Chokroverty is a neurology professor in the Seton Hill University’s School of Health and Medical Sciences states, “Many stop-snoring products are advertised without a rigorous scientific studies to support the claims.”
Instead, you can try these natural solutions and lifestyle changes to determine if they can eliminate your Snoring.
Change your sleeping habits:
The tongue’s base and soft palate press against the back wall of your throat when you lie on your back, creating the sound of a vibrating. The possibility is that sleeping on the back will aid in avoiding this.
The body pillow (a fully-length pillow that is designed to support your entire body) is a great solution, as per Slaughter. “It lets you sleep on your back and could significantly improve your sleep.”
Tennis balls taped to side of your pajamas may aid in avoiding lying on the back as per Chokroverty. “You are also able to recline your bed while your head is elevated and stretched. This could open the nasal passages, and could help stop from snoring. But, it could cause neck pain.” The snoring that continues regardless of sleeping position may be a sign of obstructive sleep apnea. “In this scenario, you should consult your doctor,” Chokroverty advises.
Then I took a few Pounds:
Some people gain by dropping weight. However, it’s not for everyone. Slaughter addsthat “Thin people also sleep, and they do it.”
Weight loss can help in cases where you’ve gained weight, and started snoring, despite not being able to snore before. “When you gain the weight of your neck, this expands the inside that surrounds your mouth, which makes it more susceptible to collapse while sleeping and cause snoring” Slaughter says. Slaughter.
Beware of alcohol-based drinks:
Alcohol and sedatives decrease the tone of the muscles at the throat’s back which causes you to snore more often. “Drinking alcohol between four and five hours prior to bedtime can cause the sound of snoring” Chokroverty adds. “Alcohol can cause people who don’t normally snore to do so.”
Make sure you have a clean and healthy sleeping environment:
According to Slaughter the bad habits of sleep (also called sleeping “hygiene”) could have an the same effect as drinking alcohol. Long hours of work without enough rest, for instance is a sign that you’ll feel exhausted when you finally get to sleep. “You rest hard and long and your muscles jiggle around, creating snoring” Slaughter explains.
Check that your nasal passages remain open and clear:
The ability to keep your nasal passages clear can help if you notice that snoring is beginning within the nose. According to Slaughter the nasal passages allow air to move through at a lower speed. “Consider an slender garden pipe that has water running through it. The more quickly water flows through the hose, smaller it gets.”
The nasal passageways function similarly. Air that is swiftly moving will more often result in the snoring you experience if your nose is swollen or blocked due to congestion from a cold or another cause.
According to Slaughter that taking a shower hot before going to going to bed can help in opening the nasal passages. In the shower, carry a saltwater rinse bottle. “Rinse it off your nose before showering to aid in opening the passageways” Slaughter advises.
The solution of salt water could be used to clean the nasal passages by using neti pots.
Nasal strips can help in loosening and raising nasal passages, if the problem is more in the nose that or soft palate.
Change your pillows:
The frequency of your snoring could be increased by allergens that are present in your pillow and bedroom. What was the last time that you did a quick sweep of the ceiling fan above your head? Do you need to change your pillows?
Dust mites build up in pillows and cause allergic reactions that can lead to sleepiness. If you let your pet rest in your bed exposes your body to dander from animals, an allergen that is also common.
“These factors could contribute to your snoring, if you’re feeling fine in the day, but you feel sleepy and obstructed at night.” Slaughter explains.
To keep dust mites and allergens out of your home To keep your pillows free of allergens and dust mites, you can run them the air fluff process once every two weeks, and replace them each six months. Keep pets out of your bedroom.
Chokroverty recommends being cautious before purchasing snoring pillows. “They may be beneficial in the event that they can prop your head up to help with nasal issues, but could cause neck discomfort.”
Make sure you drink plenty of water:
Drink plenty of water. “When there’s a lack of water, fluids in your mouth and the soft palate become more sticky,” Slaughter explains. “This can lead to more Snoring.” Based on the Institute of Medicine, healthy women should consume 11 cups of water every day (including food and liquids) and males should consume 16 cups.
Slaughter suggests getting enough rest and sleeping on your side avoid drinking alcohol prior to bed and taking bathing in hot water if your nasal passages are clogged. “Simple actions like these could help in the reduction of the amount of snoring.”
