Snoring is a common issue that affects a significant percentage of the population, and it can be a source of frustration for both the snorer and anyone they share a bed with. In fact, roughly 45% of adults snore occasionally, and 25% snore regularly, according to John Hopkins. S
Snoring occurs when the flow of air through the mouth and nose is partially blocked, causing the tissues to vibrate and produce the familiar snoring sound. While it may seem like a harmless annoyance, snoring can actually lead to more serious health problems if left untreated. Fortunately, if you start a search online today, you can learn more about ways to help reduce snoring, benefiting both the snorer and their partner.
Sleep On Your Side
Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, which can partially obstruct your airway and cause snoring. Sleeping on your side can help keep your airway open, reducing the likelihood of snoring.
Carrying excess weight, particularly around the neck, can put pressure on your airway and cause snoring. Losing weight through a healthy diet and exercise can help reduce snoring and improve overall health.
Avoid Alcohol Before Bed
When you drink alcohol, it relaxes the muscles in your body, including those in your throat. This relaxation can cause the tissues in your throat to become slack, which can partially obstruct your airway and lead to snoring.
Dehydration can cause the secretions in your nose and soft palate to become stickier, which can increase the likelihood of snoring. Drinking plenty of water throughout the day can help keep these secretions thin and reduce snoring.
Use Nasal Strips
Nasal strips are adhesive strips that can be applied to the outside of the nose to help open up the nasal passages, making it easier to breathe through the nose and reducing snoring.
Elevate Your Head
Raising the head of your bed by a few inches can help reduce snoring by opening up the airway and reducing pressure on the throat.
Allergies can cause nasal congestion, which can make snoring worse. Treating allergies with antihistamines, decongestants, or allergy shots can help significantly.
Use a Humidifier
Dry air can irritate the tissues in your nose and throat, making snoring more likely. Using a humidifier can help keep these tissues moist and reduce snoring.
Get a Sleep Study Done
If you’ve tried lifestyle changes and home remedies to reduce your snoring but haven’t had success, it may be worth considering getting an overnight sleep study done. A sleep study, also known as a polysomnogram, is a non-invasive test that measures various body functions during sleep, including brain waves, heart rate, and breathing. It can help identify underlying sleep disorders, such as sleep apnea, that may be contributing to your snoring.
Based on the results of the sleep study, your doctor can recommend appropriate treatments, which may include the use of a continuous positive airway pressure (CPAP) machine or other medical interventions.