Everyone knows at least one person who snores at night or maybe you are one of them. Around 49% of adult’s snore in part every night or occasionally depending on circumstance. Sometimes people take it lightly and even tease the one who snores, yet snoring is a serious issue. For instance, if your partner snores, they obviously disturb your sleep quality and quantity as well. As a result, snoring can create problems in the relationship. In addition to snoring being irritating, it could be a symptom of having obstructive sleep apnea, which heightens the risk of getting heart disease. Some of the solutions that assist with stopping snoring are listed below.
Clear Nasal Passages
Making sure that your nasal passages are open helps a lot to stop snoring. Through this, the air you breathe in and out is able to move through with ease. A clogged or narrow nasal passage due to the fast-moving air will cause snoring and keep it consistent unless the problem is solved. At times, a saltwater rinse to the nose helps decrease the inflammation and open up the passages. Hot showers prior to going to bed are known to be of great assistance. Try and get clarity of the source of your snoring, whether it is from the nose or within the nose palate to consider what solution is viable for you.
Adjust your sleeping position
Snoring sometimes due to the type of sleeping position you are in is progressed. As a result, when you shift to a different position the snoring subsides or stops. A sleeping position that provokes snoring a lot is by lying on your back. Reason being that it makes the base of your tongue and the soft palate collapse to the back of the throat causing a snoring sound as you sleep. by changing the sleeping position to sleeping on your left helps a lot. By reclining the bed to have the head up helps when you sleep by opening up the nasal airways and prevent snoring. A few people dislike this positioning of the bed claiming it hurts their neck but it could be inclined wrongly or too much. Sleep position alterations are known to aid snoring, however, if it persists seek medical help.
Tidy your room
In case during the day you are breathing fine and at night you experience a nasal blockage. It could be due to irritants such as dust mites that accumulate on your beddings and cause your nose to block. This is a sure sign that you should change your beddings, air them or buy new pillows and a new sleepys mattress.
These allergens can also be brought about by sleeping with your pets in the bedroom hence it is advisable to get them a separate place to sleep other than your room will allow you to breathe less animal dander. Replacing your pillows after half a year is also a great way to clear of any irritants that cannot be removed efficiently that are confined within the pillow.
Weight loss
Weight loss has many advantages especially when you are obese and unhealthy. One of the main benefits is it helps you sleep better and stop snoring. All the same, not only does snoring occur in overweight people because some slender people snore too. Therefore, the cause of your snoring should be established, but if it was through added weight, especially around the neck area the diameter of the throat area is squeezed and breathing is disrupted causing snoring. If you lose weight and snoring persists have your doctor check on you to establish the reason.
Drink adequate water
Hydration is beneficial in so many aspects. To know if you are dehydrated. Check the secretions in your nose and soft palate if they are stickier. If they are it is due to lack of plenty of fluids. Water is so important in the body that from all foods and drinks you consume including the water you should have about 15 cups if you are male and about 12 cups if you are female. Interestingly, not many people meet close to this target that is recommended by doctors. An overall stay of you should be a combination of plenty of fluids, a hot shower, sleeping on side position, adequate sleep avoiding alcohol and other drugs. Transparent practices that make you snore less.
Change pillows
This is the most significant natural method to stop you from snoring. As much as allergens from your room and pets can cause snoring. Pillows too carry a lot of them invisibly and being the closest constant to your nasal system, provoke nasal blockage leading to snoring. If your pillows are still new and your hygiene is top notch. Get a body pillow, this pillow is full length and supports your entire body giving a solution to snoring for it enables you to sleep on both side positions giving you a dramatic difference.
Superb sleep hygiene
Sleep hygiene can also be termed as good sleeping habits. These habits are normally brought about by a lack of having a consistent sleep pattern. Sleeping over ten hours or under five hours is different ways to affect your sleeping habits. As a result, your sleeping makes your muscles floppier making you start snoring due to the exhaustion and system disruptions that affect how the body functions.
To sum up, it is important to be cautious before you use over the counter drugs to treat your snoring. Have the source well checked and work according to a professional’s advice. Changing some bad lifestyle habits like drinking alcohol before you go to bed, smoking in your bedroom. Have a major impact on how your breathing at night will be and reduces snoring by a great percentage in most people.
