Snoring is a more common problem than you may have imagined. It affects nearly half the adult population and can cause lack of sleep for both you and your spouse. In some circumstances, snoring gets so loud that you may end up in separate bedrooms and create marital problems. There are a number of things you can try to stop snoring naturally.
Alcohol is a sedative and affects the muscles in the back of your throat making you more likely to snore. Even if you don’t normally snore, alcohol can create a restless night because it’s likely you will snore if you’ve had a couple drinks before bed.
A narrower nasal passage makes it harder for air to pass through your nose and increases the chances of snoring. This is especially true if you have a cold that is making it difficult to breathe through your nose. Take a hot, steamy shower before bed to open your clogged passages up making it easier to breathe. Nasal strips can also offer relief from snoring when you’re sick.
Change the way that you sleep. Laying flat on your back when sleeping can cause vibration with the soft palate and your tongue, resulting in snoring. Try sleeping on your side, and if you have problems staying this way, utilize a body pillow to help you stay in this position during the night. Another option is to raise your head up higher with more pillows to get your nasal passages to open up more.
Pillows need to be replaced every six months even if they haven’t gone flat because dust mites can accumulate and trigger allergens. Toss them in an air cycle in the dryer every few weeks to minimize allergens, but don’t overlook the importance of new ones. Dogs and cats bring in dirt and hair, which can also contribute to problems breathing at night especially if you have allergies. Keep them out of the bedroom if possible to minimize their impact on your sleep. Select your new pillows carefully though and beware of those marketed specifically for snoring. These can help by raising your head, but if snoring isn’t helped by being elevated you’ll be spending more money for something that isn’t going to benefit you.
Snoring doesn’t have to be something you’re doomed to deal with for the rest of your life. Try these natural methods to stop snoring and start getting the rest that you need at night. If these aren’t able to reduce your snoring you may need to look into if the snoring is a symptom of a deeper issue, such as sleep apnea. Whatever the case, take actions to improve it and get back to sleeping comfortably and quietly.
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