Poor sleep, daytime fatigue, irritability and increased health problems are serious disadvantages that snoring can bring about to a snorer and his or her partner. In fact, the snorer may be the only person in his household getting enough sleep at night. And if your snoring frequently interrupts your partner's rest, it can also create major relationship problems.
Many people think of sleeping in separate bedroom as a remedy for snoring. The good news is that lifestyle changes as well as medical advances can minimize your snoring problem.
Here are 10 tips to prevent snoring and bring you and your partner some relief at night.
1. Stop Smoking
If you are a smoker, try to stop smoking. If that is unfeasible, then avoid smoking right before you go to bed. Smoking causes swelling of the mucous membrane in the nose, swelling of the tissue in the throat, and blockage of the small vessels in the lungs. Thus, smoking at night can make your snoring worse.
Besides its numerous bad effects on your health, smoking before going bed is one reason making you snore louder.
2. Sleep On Your Side
It is strongly recommended that you should not sleep on your back, if you are a heavy snorer. You can sleep on your side instead of your back. Lying on your side is proved to prevent the base of your tongue from collapsing into the back of your throat. When you sleep on your back, your throat and tongue muscles ease backward in your throat, causing a vibration as you struggle to breathe.
Sleeping on your side to prevent snoring at night.
3. Use Blocks
Using blocks means putting blocks under the legs and at the head of your bed. The purpose of doing so is that you can increase the bed by a few inches, thus, causing your head to be elevated. This may prevent the soft tissue at the back of your throat from dropping down and closing off your airway. If your air passage way is blocked, breathing becomes more difficult and you may snore louder.
4. Use A Humidifier
Dry heat and dry mouth may be the reasons that increase your snoring problem. If you snore because of these reasons, a humidifier is a perfect remedy which you should try. The machine’s function is keeping the room and you moist.
5. Take A Hot Shower
The secret lies beneath the steam from the hot shower. A nasal or sinus congestion, which causes you to breathe through your mouth while sleeping, can be relieved by the steam. One more advantage of taking a hot shower is that the steam will also keep your throat moist.
6. Avoid Alcohol
Try to stop your snoring by avoiding alcoholic beverages, sleeping pills, tranquilizers, or antihistamines right before going to sleep. The main cause is that they will make your throat muscles relax and limit your air passage way which can significantly contribute to the development of loud snoring and apnea.
Stop alcoholic beverages to reduce noise from snoring.
7. Use A Nasal Strip
People who have nasal airway congestion, the nasal strips are a perfect solution to solve both problems: congestion and snoring. However, the strips may not work for people who snore due to other factors or those that have severe nasal congestion.
8. Use A Mandibular Advancement Device
Using a mandibular advancement device is found to be at least 90% effective in preventing snoring. This device is worn in your mouth and fitted by your dentist. It helps prevent snoring by keeping your airway open.
9. Use Firm Pillows
Using a firm pillow is another remedy for snoring, since it helps your airway remain open. Researches show that anytime your head is lifted up, your snoring problem should stop. By contrast, soft pillows make their snoring problem more serious because they allow those throat muscles to relax and close off the airway.
10. Loose Weight
If you are overweight, losing some weight will reduce snoring by increasing the space in your air passage way. When you gain weight, more fat is formed around your neck. This extra skin will put pressure on your airway. As a result, when sleeping fat people find it difficult to breathe and they snore louder than people having a healthy weight.