What Can I Do to Stop Snoring?
If you’re a person who snores, it can become easy to be the brunt of the jokes. Snoring may be disturbing you or your partner while they sleep. The sound occurs as air tries to flow around the soft tissues in your throat. While it may seem helpless because you can’t control your movements while you are asleep, there are some things you can do during waking hours to lessen or prevent snoring.
1. Test to See if You Have Sleep Apnea
As many as 75% of adults who snore have sleep apnea. Sleep apnea occurs when the soft palate collapses and disrupts airflow. If you do end up having sleep apnea, your treatment will lessen side effects like snoring. If sleep apnea is the root of your snoring, it’s best to treat the problem at its source.
2. Improve Your Sleep Position
You are more likely to start snoring if you are lying on your back. Try sleeping on your side to allow a freer flow of air. If your body seems resistant to staying on your side in the night – consider investing in a body pillow to support you and keep you off your back.
3. Limit Your Alcohol Intake (Especially Before Bed)
Alcohol is a central nervous system depressant – a.k.a., it makes you more relaxed. Unfortunately, it also makes your muscles relax, which can cause snoring. If you (or your partner) are complaining about snoring, consider cutting back on your alcohol consumption.
4. Keep Your Nose Open
The harder it is for air to go through your nasal passages, the more likely you are to start snoring. A hot bath before bedtime or a saline rinse can help open you up. You can also use nose strips to help keep your nasal passages open throughout the night.
5. Drink Water
If you find yourself snoring frequently, it could be because your nose and throat are too dry. Make a commitment to stay hydrated during the day, so your key breathing passages are moist. You should be drinking at least 64 ounces of water a day and should vary the amount you drink based on daily activities. If you are outside on a hot day, you might need more water.
6. Keep a Healthy Weight
If you have seen an increase in snoring in line with weight gain, it is possible your throat is too heavy to stay open at night. Lose weight to see if your snoring reduces. We are excited to announce we have launched a new Weight Loss Coaching Program at Sleep Cycle Center to help our clients stay healthy!
These are just a few examples of lifestyle changes you can make to improve sleep and reduce snoring. If you think you may have sleep apnea, take our sleep apnea screener. This test is 92% accurate at diagnosing sleep apnea before tests take place.