According to the American Sleep Association, at least 45% of normal adults snore, either frequently or occasionally. Even if we do not snore, we all know someone who does. If you have slept with a snoring partner, you would probably know how annoying this condition can be.
Snoring can create serious issues in a relationship. It is not only a nuisance, but it is also a sign of obstructive sleep apnea (intermittent disruption of breathing during sleep), which increases the chances of developing heart conditions.
Patients should be wary of using over-the-counter medications unless they have checked with their doctor first. Many drugs that claim to treat snoring do not have scientific evidence to back their assertion. Instead, consider trying these home remedies and lifestyle changes to curb snoring.
Home Tips for Snoring
Change your sleeping position
Sleeping on your back causes the muscles of your tongue and the soft palate to collapse, making your throat narrower and your breathing vibrate while sleeping. Sleeping on your side helps avoid this. You can consider sleeping with a full body-length pillow to help you maintain your sleeping posture.
Sleeping with tennis balls taped to the back of your sleeping clothes can also train you to remain on your side. Reclining your bed with the head up may help open up your nasal airways and avert snoring. If changing your sleeping position does not help, you may be dealing with obstructive sleep apnea, in which case, you should see a doctor.
Shed some weight
Not everyone will benefit from this because thin people snore too, but if you recently gained weight and noticed that you started snoring, losing weight may be your answer. Weight around the neck narrows the internal space of the throat and increases the chances of collapse during sleep, causing snoring.
Limit Alcohol intake
Sedatives and alcohol affect the throat muscles and cause collapse. Consuming alcohol four to five hours ahead of bedtime worsens snoring. If you do not snore, you would probably do after drinking alcohol.
Practice good sleeping habits
The effect of a poor sleeping routine is similar to consuming alcohol. If you strain your body to work for extended periods without sleep, it means you would be exhausted when you finally sleep. You will sleep deep and hard, and the muscles collapse, causing snoring.
Keep nasal passages open
Nasal blockage is a major cause of snoring. Try rinsing your nasal passages with a mild saline solution while showering with hot water to free up your nasal area. This helps to remove waste products in the nose and sinus cavities and counter the effects of dust and pollen.
Nasal strips can also open up your nasal passages – if the issue is in your nose and not the soft palate.
Change your sheets and pillows regularly
Allergens present in your bedroom, bed sheets, and pillow can cause allergic reactions that may cause snoring. Sources of allergens include dust and pet hairs on the bed. Try to clean your ceiling fan, and take out your sheets. Pillows should be replaced every six months to reduce dust and allergens.
These simple practices at home can significantly reduce snoring. Also, ensure you keep your body properly hydrated. It helps.