Snoring is a serious pain for everyone involved – you, your partner, and really anybody that has the misfortune to be in a 3-room radius from where you’re running a chainsaw in your sleep. Though some snoring may be caused by deeper medical problems, these tricks may help you stop snoring today.
1. Avoid sleeping pills and sedatives
If you have taken sleeping pills or sedatives to help you sleep, they may also increase your snoring. These things relax the muscles in the back of the throat and can interfere with breathing.
2. Invest in a humidifier
Dry air can irritate membranes in the nose and throat and increase potential snoring. Especially if you are dealing with a stuffed nose or other cold symptoms, a humidifier can really make a big deal by helping to keep the passages moist.
3. Sleep on your side
Gravity works against you when it comes to snoring, as it makes it more likely for your tongue or soft tissues to drop and obstruct your airway if you sleep on your back. Sleeping on your side can help minimize this.
4. Quit smoking
Smoking is obviously bad for your health, but can also help contribute to snoring. Cigarette smoke irritates the lining of the nasal cavity and throat, and can cause swelling and blockages. The decreased airflow may cause snoring.
5. Lose weight
Weight loss is actually a seriously effective method to stop snoring. Though it isn’t 100 percent effective, sudden weight gain can make you start snoring, even if you hadn’t previously. Gaining weight around your neck squeezes the internal diameter of the throat and makes it collapse during sleep, triggering snoring. Dropping those pounds can make a big difference.
6. Don’t head to bed drunk
Alcohol is similar to other sedatives, in that it reduces the resting tone of the muscles in the back of your throat. This allows soft tissue to collapse in your throat, triggering snoring.
7. Check yourself for allergies
Much like having a cold, chronic respiratory allergies may cause snoring by blocking your ability to breathe through your nose while sleeping. Though some allergies are seasonal, check to see if you’re allergic to anything in your bedroom, such as down comforters or pillows. Trying new materials in your bed may make a huge difference.
8. Keep regular sleeping patterns
Pulling back-to-back all nighters before hitting the sack means that you’ll sleep harder and deeper than usual, making your muscles floppier. This can trigger snoring, but can be avoided by maintaining good, regular sleeping habits, known as “good sleep hygiene.”
9. Open those nasal passages
If you have a stuffed up nose, you’re more likely to snore. Try clearing your nasal passages before bed by blowing your nose, taking a steamy shower, or trying a saltwater rinse. Nasal strips are also an option, as they help to lift nasal passages and open them up while you sleep.
Water can solve an incredible number of problems, and snoring may be one of them. When you’re dehydrated, secretions in your nose and soft palate become stickier, contributing to snoring. Hydrating can help lubricate these and prevent the worst of it.