Every other individual tends to snore when sleeping. While it may not be a big issue, snoring may become a problem if it gets too loud to disturb everyone nearby. If you find yourself snoring too much and getting annoyed because of it, here are some quick anti-snoring tips and tricks you can try out for relief.
Tip 1: Changing the Sleep Position
Not many individuals know that lying on the back makes one snore louder. This sleep position causes the tongue and soft palate to move backward against the throat. This, in turn, creates a vibrating sound that comes out as a snore during sleep.
The best way to prevent snoring is to sleep on the side. A full-length body pillow can be used to retain the side position while sleeping. Try it out and notice the difference.
Tip 2: Practicing Proper Sleep Hygiene
It’s essential to practice proper sleep hygiene. Poor sleep habits can aggravate snoring to a great extent. Not getting adequate sleep can make you exhausted and sleep heavier. When this happens, the muscles in your throat become loose and cause snoring.
The best way to avoid this is to get proper rest. Get adequate sleep for at least 6-8 hours a day. Do not overwork your body and take a rest at intervals to allow it to rejuvenate. Also, you can use anti-snoring solutions like nasal spray to clear nasal passages before going to bed. This will, in turn, reduce snoring significantly.
Tip 3: Opening Nasal Passages
Blocked nasal passages can aggravate snoring. When the nasal passage narrows, the air rushes through it faster, thus producing loud snores.
The best way to avoid this is to clear nasal passages before sleeping. Taking a hot shower before hitting the bed can open the nasal passages to an extent. Using salt water to rinse out the nose can also help. Alternatively, you can use an anti-snore nasal strip (available at pharmacies or online). When placed on the nose bridge, these stick-on strips can help widen the nasal passage to allow you to sleep peacefully.
Tip 4: Staying Hydrated
Dehydration can increase snoring considerably, owing to the secretions in the nose becoming stickier and drier. So, make sure to drink at least 10- 15 glasses of water a day to keep the body hydrated. You can also substitute it with other fluids like soups, juices, etc. This can help prevent snoring when you sleep.
Tip 5: Reducing Alcohol Consumption
Drinking alcohol at night can dehydrate the body considerably. Alcohol consumption can loosen up the muscles in your throat, thus aggravating your snoring problem or creating a new one. The best way to avoid snoring is to prevent drinking alcohol before bed. If you choose to drink, consider drinking moderately to avoid snoring.
Tip 6: Trying Mouth Exercises
A perfectsolution is to try mouth exercises aimed at reducing snoring. Also called oropharyngeal exercises, these exercises strengthen the muscles in the tongue and throat. This, in turn, prevents snoring while sleeping.
Internet is a great source to get different mouth exercises that you can follow to reduce snoring. Continue doing these exercises to get relief in the long run.
Tip 7: Losing Weight
A long-term solution to snoring is to lose weight. Studies have shown that overweight people tend to snore more, owing to the tissue build-up in the throat. The best way to avoid this is to reduce weight. While this may take some time to show results, weight loss can offer a permanent solution to snoring.
To sum it up, get enough sleep, sleep on your side and avoid alcohol before bedtime. If your sinuses are blocked, take a hot shower. Apart from these tips, you can also use anti-snoring solutions like nasal sprays and strips to get quick relief.