Snoring is a common sleep problem and you may be amongst the 45% of adults who snore at least occasionally. If you don’t snore, then you probably know somebody who does. Perhaps they are the brunt of jokes at gatherings, or maybe they’re somebody close to you and their snoring affects you every night. A snoring spouse can keep their partner from getting a good night’s sleep, which can even lead to problems in the marriage, with many married couples resorting to sleeping in separate bedrooms to get away from the noise. And, snoring isn’t just a noisy nuisance – it can also be a symptom of underlying health conditions such as obstructive sleep apnea, which can increase the risk of developing heart disease. Snoring can be a more serious problem than you might realize, but the good news is that there are ways to deal with it.
#1. Lifestyle Changes:
There are many lifestyle risk factors which can lead to a higher chance of snoring at night. If you or somebody that you are close to is suffering from frequent snoring, then one or more of these risk factors could apply. Snoring is caused by relaxation of the throat muscles, which can be increased by issues such as obesity, drinking alcohol too close to bedtime, allergies and the medication used to treat them, using tranquilisers and sleeping pills, and your preferred sleeping position. The good news is that often, simple lifestyle changes can make a huge difference when it comes to snoring. Those who are overweight or obese may find that losing weight through a healthier diet and exercise can prevent snoring. Avoid drinking alcohol at least four hours before bedtime, and seek medical advice if you believe that your snoring could be due to an underlying medical condition.
#2. Snoring Prevention Devices:
From anti-snoring chin strap to mouth tape, there are several anti-snoring devices available that you might want to look into as a solution for your snoring or for somebody else. These devices work by training your face and your muscles to work differently during the night, for example, mouth tape can help you to avoid mouth breathing and instead encourage breathing through your nose while you sleep, which is less likely to lead to snoring. If you suffer from sleep apnea or another condition that snoring is a common symptom of, you can get specially tailored devices made for you by a dentist who has experience treating this condition.
#3. Change Your Sleep Position:
Often, the remedy for snoring can be something as simple as changing the position that you sleep in. Back sleeping is a common cause for snoring, as it causes your soft palate and the base of your tongue to collapse onto the back wall of your throat, which leads to snoring. The good news is that sleeping on your side can prevent this from happening and prevent snoring. A simple way to encourage sleeping on your side if you are a natural back sleeper is a full-length body pillow. These pillows will support your entire body as you are sleeping and allow you to maintain your side position even when in a deep sleep. If you’re only comfortable sleeping on your back, you could try reclining the bed with the head up and extended, which can help open up the nasal passageways and prevent snoring. However, bear in mind that this could lead to neck pain.
Whilst there are several remedies, changes, and devices you can use to prevent snoring, if snoring continues regardless of what you try, it’s important to see a doctor.
