About everyone snores occasionally. In fact, a study has shown that about 30% of all adults snore and the number increases in older adults. Snoring occurs when air can’t move freely through the throat and nose, thereby cause the throat tissues to produce a sound.
Snoring can be influenced by various factors, ranging from obesity to wrong mattresses. Although snoring is not too much of an issue; except in cases when it is an indication of sleep apnea, it can disrupt quality sleep. Not getting enough quality sleep due to snoring can eventually lead to varying health complications so it is important to understand why you snore and ways you can curb it.
Don’t let snoring be a reason why you don’t enjoy a good night’s sleep each night. Let’s dive into remedies you can explore to help minimize snoring.
TRY OUT NEW SLEEPING HABITS
Elevating your head about four inches from your mattress is one way to keep your tongue from obstructing your throat while you sleep. You can also choose to have your mattress elevated at the end when you lay your head to sleep each night. Consider investing in necks pillows or sleep pillows that would ensure that your neck maintains proper position while you sleep.
OPT FOR SLEEPING ON YOUR SIDE RATHER THAN ON YOUR BACK
Lying on your back while you sleep can allow your tongue to fall back to your throat, thereby obstructing airflow and narrowing your airway. This easily triggers snoring and can easily lead to sleep apnea. Instead of sleeping on your back, opt for lying on your side instead. This would help to ensure that your tongue doesn’t end up obstructing your airflow. You can try wedging a pillow stuffed will tennis balls behind your back while you sleep so that in case you shift to lying on your back, the discomfort will help you adjust to sleeping on your side.
MAINTAIN A MOIST AIR IN YOUR HOME
Snoring can easily be triggered by dry air. Ensuring that the air in your home; especially in your bedroom is moist at all times, will help to reduce the chances of your nasal and throat tissues getting irritated. You can have a mist diffuser installed in your bedroom to help ensure continuous moisture is maintained.
DEAL WITH ALLERGIES
If you are someone who deals with allergies and is easily triggered, ensuring that you use your allergy medications will help to minimize allergies thereby reducing your chances of snoring. Reduce chances of dust mites and mildew building up in your bedroom by maintaining the right bedroom hygiene regularly. You can shop for hypoallergenic beddings that help to ensure you don’t get allergies from the bedding essentials that you sleep in.
CLEAR NASAL PASSAGE
Another trigger of snoring is clogged or stuffy nostrils. Ensuring that you clear your stuffed or clogged nostril before going to bed, can help to minimize your chances of snoring. You can explore the option of using a saline mixture to clear up your clogged nose or you can explore certain fragrances that are known to help with respiration.
As harmless as snoring can seem, it can be a catalyst for health complications as well as for a rocky relationship. Snoring can disrupt good sleep and this can have effects on your general well-being. Even if you do manage to sleep comfortably through your snoring, having a sleeping partner might mean they have to deal with the disruptions that arise with the noise.