Snoring is not an uncommon problem with 45% of adults claiming to snore at least occasionally. However, it can prove to be a huge problem, not only for the people directly suffering from it but also for fellow bed partners or in some cases, anyone in the vicinity.
Below is a list of six solutions to help ease the sound and suffering for you and your loved ones.
Get into a good sleep routine
Working long hours with little sleep and not finding the time to wind down can mean you go to bed overtired. When you collapse into bed exhausted, your sleep tends to be deeper and your muscles more relaxed making it more likely you will snore. Getting into a good routine can help you wind down more effectively and consequently get a more restorative, quieter nights sleep.
Open up your nasal passage
The more clogged and narrow your nasal passage, the quicker the airflow through it which produces snoring. To open your nasal passage you could take a hot shower, rinse your nasal passage with a salt water solution or try nasal strips.
Change your sleeping position
When you sleep on your back, your tongue and soft palate can collapse to the back of your throat which causes vibration sounds as you sleep. To help train yourself to sleep on your side, try sleeping with a full body pillow or a wedge pillow. You can also buy shirts with tennis balls sewn in the back which is sure to keep you from straying from the side.
Alcohol and sedatives can make the muscles at the back of your throat relax more than they would normally which causes you to snore. Try not to have an alcoholic drink at least two hours before bed.
Keep things clean
Allergens such as dust and animal hair can contribute to irritations and snoring. If you’ve had your pillow for more than 6 months, you might be due an upgrade. If you currently let your animals sleep on your bed, you might want to reconsider.
Make sure you are drinking plenty of fluids throughout the day. If you’re snoring, you’re generally breathing through your mouth. The drier your mouth is, the thicker and more viscous the mucus which makes your snoring louder and more prominent.
If nothing works…
It might be worth visiting your doctor or ENT specialist. They will be able to assess and advise on alternative methods and solutions for you personally.