Snoring is so often the subject of jokes, but it’s actually quite serious. Someone who snores can keep a bed or roommate from getting any quality sleep. It may even be relationship-ending in some cases. So, yes, it’s not something to take lightly.
Aside from being a problem in this regard, it is also a health issue. That’s because the majority of people who snore have obstructive sleep apnea or OSA, the frequent disruption of breathing for short periods. This can increase one’s risk of developing heart disease.
The road to self-treatment for problematic snoring can be a tricky one, and you will usually need the green light from your doctor for OTC medication. If it can’t wait and you don’t have time, check out Sleep Under Cover’s guides or try these tips out instead.
Tip #1: Try changing your sleep position.
If you notice you aren’t sleeping in your usual position, try a different one. For instance, lying on your back tends to cause vibrating sounds when you sleep. Laying on your side could eliminate this.
A full-length pillow that can support your body can also be used to keep you in a “quieter” position as you sleep. It can make it more comfortable to sleep on your side, which should help you maintain that position for long periods or even the entire night.
Consider reclining the bed with the head elevated and extended to open up the nasal passageways and prevent snoring. However, too long in this position might cause neck pain.
If these don’t help, then consider seeing a doctor. It is possible you could have obstructive sleep apnea.
Tip #2: Lose weight.
One of the reasons you could be giving off a lot of vibrations when you sleep is that you’re overweight. Yes, people who are not overweight still snore, but you could have gone from being a silent sleeper to a snorer because of weight gain. Lose all that weight, and you could lose the snoring, too.
In particular, gaining weight around the neck area can squeeze those throat and nasal passageways, making it difficult for air to pass through. This can cause these areas to collapse and trigger snoring.
Tip #3: Try to steer clear of alcohol.
Alcohol is associated with a lot of negatives, and snoring may be one of them. Liquor and sedatives can affect throat muscles by reducing their resting tone, increasing the likelihood of snoring.
Drinking alcohol as you’re about to head to bed can make snoring worse. Additionally, those who don’t snore at all may snore after drinking alcohol.
Tip #4: Practice good sleep habits.
Poor sleep habits lead to snoring in a similar way as alcohol. When you work too much or have a “sleep is for the weak” type of attitude, your actual sleeping, along with those who share a bed or a room with you, may suffer from your snoring.
One is more likely to snore after overworking themselves because their throat muscles become loose, which tends to lead to snoring.
Tip #5: Clear those nasal passages.
People who snore from their noses could reduce their snoring by opening up those nasal passages. When air passageways are clogged, there is narrower space for air to pass through, causing it to rush and create snoring.
If your nasal passages are blocked because of a cold or some other condition, taking medication or other steps to clear out the mucus may reduce or even prevent snoring (for those who don’t snore in the first place).
A warm shower before bed should help open up those nasal passages and clear out the blockage. Give your nose a good saltwater rinse while you’re in the shower to speed up the clearing.
Using nasal strips to lift your nasal passages may also work, as could using a neti pot with a saltwater solution. However, keep in mind that the chances of these working will depend on whether or not the source of the snoring lies in the nose and not the soft palate.
Tip #6: Get rid of those pillows.
If your pillows are contributing to the racket you’re creating while sleeping, get rid of them (or, at the very least, give them a good cleaning). Pillows or anything in your bedroom or sleep space that has accumulated dust and other allergens could be the reason for the snoring.
Everything, from your pillows and sheets to your ceiling fans that have gathered dust, should be either cleaned or replaced to create as anti-snoring a sleep environment as possible.
Leave them be, and you could be dealing with dust mites and other allergy-causing substances that could lead to snoring. Another common irritant is animal dander, so you might want to avoid having your pets sleep with you.
Final Thoughts
There you have it—six easy fixes for your snoring problems. If snoring is starting to affect your and your partner’s quality of life, consider taking these steps to reduce its frequency and intensity.
In case they don’t work or don’t make too much of a difference, it may be time to go see a doctor. The Alaska Sleep Clinic has board-certified sleep specialists, who are also Fellows with the American Academy of Sleep Medicine (AASM). Call us today to schedule a consultation. Improve your sleep. Improve your life.
Snoring Problems? We Can Help.
For those that experience heavy snoring (be it you or your partner that’s listening), snoring can be a major problem.
