We all snore at least sometimes. But if your snoring is impacting your or your partner’s sleep, it might be time to look into ways to reduce or eliminate that snoring. Frequent snoring can be a sign of a more serious problem like obstructive sleep apnea. And even if it is not indicative of something more serious, excessive snoring can still lead to sleep issues, which can impact your energy levels, mood, and cognitive function. So if you or someone you know has a snoring problem, here are five tips to help reduce it.
Change Sleep Position – If you sleep on your back or stomach, try sleeping on your side. If your left side is causing snoring issues, try the right. If you need to sleep on your back or a specific side, try an orthopedic pillow, which will change the position of your head and neck. For many snorers, a simple fix like this will fix the problem, avoiding more serious intervention such as medications or surgery.
Drink More Water – Believe it or not, dehydration can cause snoring. Make sure you drink enough water every day to stay hydrated, and you will not only feel healthier, you just might see your snoring become a thing of the past.
Quit Smoking and Drinking Alcohol – Smoking causes inflammation in the nasal passages, which will increase the frequency and volume of snoring. Quit smoking and you might see your symptoms disappear. Alcohol consumption, especially right before sleep, will also increase snoring, as it relaxes the muscles in your airway. So cutting your vices will improve your health and limit your snoring.
Clean Your House – Allergies and asthma can contribute to snoring problems. Keeping your house clean will limit the dust particles and allergens in the air. This, in turn, could help limit or eliminate your snoring problems.
Lose Weight – Being overweight can contribute to excessive snoring. Losing weight can be a quick and simple remedy for snoring, as it cuts down on the excess tissue in the throat which could be causing the snoring.
Before running to a doctor and undergoing a series of tests and procedures, try these simple lifestyle changes. If they do not work, or if you ever feel that you are not breathing in the night, consult a doctor. But for most, a small change can lead to a big improvement in symptoms.