We all have that one friend or acquaintance who sleeps peacefully at night but keeps others awake the whole night with the sound of snoring.
Although snoring can be largely harmless, it can be a nuisance for others, especially your partner or the person you’re sharing the bed with.
But fortunately, there are some things that can be done to lessen the problem, if not solving it altogether.
You should start by making changes to your lifestyle and try some simple home remedies to alleviate the problem. There are some products that are marketed as ‘stop-snoring’ items. You can try them too.
But it is likely that you have sleep apnea if you snore and also wake up gasping for air or frequently feel sleepy or tired during the day. Sleep apnea can cause hypertension and more serious medical problems.
Please consult a doctor immediately if your snoring affects the quality of your sleep.
Lifestyle changes and home remedies
You should consider giving the following suggestions a shot to keep your airway open during sleep.
Quit smoking. Apart from numerous negative health effects, people who smoke are also more likely to snore. In fact, even secondhand smoke may increase your risk of snoring.
Avoiding alcohol is the best option but if you still choose to drink, consider not drinking alcohol within three hours of bedtime. This will help prevent your airway muscles from becoming slack when you sleep, reports Harvard Health Publishing.
Do not take medications that relax your muscles in the evening. Like alcohol, some drugs may relax muscles in the throat.
Try exercising to lose some weight if you are overweight or obese. Extra fat tissue in the neck and throat can narrow the airways. Losing weight could help open the airways for someone who is overweight or obese.
But this doesn’t necessarily mean that only obese people snore. Many people who are lean also snore.
You may also try home remedies for nasal obstruction issues. If your nose is stuffy due to mucus, try rinsing your sinuses with saline. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
A humidifier or medication may reduce swelling of swollen nasal tissues.
Sleep on your side or elevate your head. Sleeping on your side may help because when you sleep flat on your back, your tongue falls back and presses against the top of your airway.
To help you stay on your side, try pressing a body pillow (a long, oversized pillow) against your back. You can try elevating your head by using an extra pillow or a wedge pillow.