Snoring can be an annoyance that is causing both you and your partner to lose sleep at night. Studies show that adults should get 7-9 hours of sleep each night. If your snoring is causing you to get less, try some of these tips to naturally reduce your snoring and get a more peaceful night’s sleep.
Reduce Nasal Swelling
Many people suffer from sinusitis, making it a struggle for them to breathe through their noses every day. The congestion in their nasal passages makes it difficult for air to pass through, forcing them to breathe through their mouth. This becomes a problem at night, as studies show that our natural reflex is to breathe through our nose when we’re asleep. At this time, the soft tissue in the back of your throat is much more relaxed than during the day. If the tissue is causing blockage, negative pressure can be created behind the soft palate. This causes the soft tissue to vibrate, which is the noise you hear when you’re snoring. To combat this common issue, try using nasal sprays, nasal strips and nasal decongestants. If you have allergies, you may consider talking with your doctor about using antihistamines.
Elevate Your Head
If you’re sleeping in a position that causes your chin to drop toward your chest while sleeping, you may be restricting your air passages. Therefore, this can be worsening your snoring. Try to realign your jaw and neck during sleep to prevent your tongue from moving backward and obstruct your throat. Use firm pillows, and even special anti-snore pillows to prop your head up about 4 inches.
Adjust Your Sleeping Position
Some sleeping positions will contribute to your snoring more than others. Sleeping on your back is most likely to make you snore because the airway is subject to collapse. The weight of your neck and chest can shift tissues into the throat, blocking air from flowing freely. Try learning to sleep on your side and this can help significantly.
Watch What You Ingest
There are certain foods, drinks, and medications that can cause you to snore. Medications that have sedative effects such as muscle-relaxants and antidepressants can relax the muscles and tissues in the back of your throat, blocking airways and leading you to snore. Dairy foods can also produce an increase in mucus, causing further congestion in your nose and throat. Try to avoid these medications and foods if you are trying to control your snoring.
Don’t Drink Alcohol or Smoke
Just as alcohol makes your body feel relaxed on the outside, it is also relaxing your airways internally. To avoid snoring, men should have no more than two drinks per day and one drink per day for women. Your last drink should be at least four hours before you lay your head on the pillow at night. Smoking also plays a large role in respiratory problems, which can lead to snoring. Try to avoid these unhealthy habits for a better night’s sleep.