When it’s time to wind down and go to sleep for the day, most of us want nothing more than to snuggle in our beds in a quiet room. There’s nothing better than falling asleep quickly and getting a full eight hours of uninterrupted sleep.
Snoring can make that impossible.
If you or your partner snores, you may not be getting the rest you need each night.
Here are some remedies to get you on the path to no more snoring!
Change Your Sleeping Position
Sleeping on your back can cause your throat to relax, blocking your air passages. It can be a little uncomfortable to sleep in a position that you’re not used to, but sleeping on your side instead of your back can open up your air passages and prevent snoring.
You can also try elevating your head about 4 inches to move your tongue and jaw forward, making it easier to breathe. There are specially-designed pillows that make it easier to achieve this position and maintain it throughout the night.
An anti-snoring mouthpiece is designed to push down the tongue or move the jaw forward. This device looks similar to a mouthguard and can be molded to the user’s mouth for a perfect fit!
Nose pieces are designed to expand and strengthen one’s nostrils as they sleep. With these devices, breathing becomes easier as the nasal passages expand.
Make a Lifestyle Change
Some habits that cause people to snore at night include smoking, drinking alcohol, taking sleeping pills or sedatives, and eating certain foods before bed.
Smoking irritates the membranes in one’s throat and nose, blocking the airways and making it harder to breathe. It’s a good idea to quit smoking, but you can also moisten the membranes by keeping a humidifier in your bedroom.
Alcohol and sedatives relax the muscles around the throat and interfere with breathing. Try to avoid these if you can.
Eating dairy before bedtime can cause nasal congestion which leads to snoring. You don’t have to completely remove dairy from your diet, just avoid consuming it in the evening.
Not only can exercise help you get to sleep faster, it can also ease your snoring by strengthening the muscles in your neck. There are even mouth exercises one can perform to target the muscles in the throat and mouth!
Exercise can also lead to weight loss which can reduce the fatty tissue in the neck and throat, decreasing snoring.
Make an Appointment with a Doctor
If nothing else seems to be working or your snoring is accompanied by other sleep-related problems, you should consult a professional. They can help determine which factors are causing you to snore and devise a plan to fix it.
If you’re in the Houston area, contact Dr. Matorin at his Snoring and Sleep Center.
No More Snoring At Night
Your sleepless nights will be a distant memory once you give a few of these snoring remedies a try! You have nothing to lose and sleep to gain!
Here’s to no more snoring!
Be sure to check back regularly for more health-related information!