Snoring is a common condition that can affect anyone, although it occurs more frequently in men and people who are overweight. Snoring has a tendency to worsen with age.
1. Change Your Sleep Position:
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on one side may help you to prevent this.
A body pillow (a full-length pillow that supports your entire body) provides an easy fix. It enables you to maintain sleeping on your side and can make a dramatic difference.
2. Lose Weight:
Weight loss helps some people but not to everyone. Thin people may snore, too. If you have gained more weight then also you might start snoring. If you gain more weight around the neck, then it squeezes the internal diameter of the throat, making it more likely to collapse during the sleep, triggering snoring
3. Avoid Alcohol:
Alcohol and sedatives can reduce the resting tone of the muscles in the back of the throat it might get snoring. Drinking alcohol four to five hours before the sleep makes snoring very worse. People who don’t snore normally will snore after drinking alcohol.
4. Practice Good Sleep Hygiene:
Poor sleep hygiene can have an effect similar to that of drinking alcohol. Working long hours without enough sleep can also lead to snoring. If you sleep hard and deep, then the the muscles become floppier, which creates snoring.
5. Open Nasal Passages:
If snoring starts in the nose, need to keep nasal passages open it may help you to stop the snoring. It allows air to move slower. Imagine a narrow garden hose with water running through, and it will narrower the hose, faster the water rushes through.
Nasal passages work similarly, if the nose is clogged or narrowed due to cold or other blockage, the fast-moving air is more likely it gets snoring.
A hot shower before going to the bed can help open nasal passages. Also, keep a bottle of saltwater rinse in the shower. Nasal strips may also work to lift nasal passages and open them up if the problem exists in your nose and not within the soft palate.
6. Change Your Pillows:
Allergens in the bedroom and in the pillow may contribute in getting snoring. When did you last dust the overhead ceiling fan? Replace the pillows? Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed can cause you to breathe in animal dander, another common irritant.
Put the pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum. And keep pets out of the bedroom.
7. Stay Well Hydrated.
Drink plenty of fluids. Secretions in the nose and soft palate will become stickier when you are dehydrated can create more snoring. Healthy women will have about 11 cups of total water (from all drinks and food) a day, for men will require about 16 cups.
Overall, get enough sleep, sleep on a side, need to avoid alcohol before the bedtime and take a hot shower if the nasal passages are clogged.