Sleep is one of the most important parts of life. Not only is it physically and mentally necessary for a human being, but it’s also the part of our day when we can shut our brains off and take a break. Falling asleep allows us to relax, recover from the day behind us, and prepare for the day ahead of us.
Studies have shown that interrupted sleep and lack of sleep can cause significant health disadvantages. Getting enough sleep is definitely one of the biggest components of living a healthy life. That’s why one of the most frustrating things that can happen to a person is coming down with a snoring problem. Not only can this be frustrating for your partner or anyone who sleeps nearby, but it’s also significantly dangerous for you. Snoring can leave you waking up feeling tired, not getting enough oxygen, or in the worst case, even suffocating in your sleep.
Either way, snoring is not something that should be ignored or wished away. At the very least, snoring is an annoyance and frustration. At most, it can be a sign of much more serious conditions such as sleep apnea. Anything that threatens your good night of sleep is worth tackling and fighting against. Real action must be taken to stop snoring, for your health and the peace of mind of the people around you. There are many steps to be taken in order to stop your snoring, but not everything works for everyone. Be sure to check out these 10 ways to stop your snoring effectively.
Go See a Sleep Specialist
One of the best ways to get your snoring under control is by letting a professional take charge. Sleep specialists are trained and educated in everything relating to sleep, so they’re the perfect people to see if your snoring is getting out of control. However, seeing a sleep specialist isn’t necessary for everyone. If you have just started snoring, or it isn’t affecting your life significantly, it’s probably not necessary to see a sleep specialist just yet.
However, if your snoring is incessant, affecting the people around you, or causing challenges in your daily life- making an appointment with a sleep specialist is a great idea. Snoring may be indicative of a more serious breathing condition like sleep apnea that can cause complicated health issues. It’s best to get it under control before it can devolve into something more dangerous to your health.
If you find yourself constantly tired no matter how much you sleep or you can’t stop yourself from falling asleep in inappropriate settings, it may be time to make an appointment. Sleep specialists will be able to check for any obstructions in your airway that may be causing resistance and snoring. Sleep specialists will also be able to recommend a sleep study. Sleep studies help to break down your sleeping pattern and allows doctors a way to actually evaluate how you sleep. This can help to identify the problems causing your snoring- it could be as simple as a change in air, atmosphere, or even just a new pillow.
Try Nasal Strips
One of the most cost effective and simple ways to combat snoring is by using nasal strips. These are sold at most drugstores or even convenience stores at very reasonable prices. Nasal strips are not a complicated technology at all. The strips are placed on the bridge of your nose and help to pull back the sides of your nose, thus opening the nasal passages.
This helps to remove any obstructions that are causing your snoring and allows the air to flow freely while you’re asleep. If your snoring is due to some light nasal congestion, only happens seasonally, or is fairly mild- nasal strips will likely fix the problem quickly and easily. Nasal strips are useful for any type of breathing obstruction you experience while sleeping. Things like colds, sinus infections, and allergies can cause unexpected snoring because of the blockages in your nose and airways. Nasal strips combat this issue elegantly- there’s no need for a fancy solution or a massive undertaking to fix the problem, sometimes.
One of the most important things to consider when using nasal strips is the position. If the nasal strip is not properly positioned, it may fall off during the night or simply not work at all. Ensure your face is clean to make sure that the adhesive will work properly. Position the nasal strip across your nose, right above the place where your nostrils flare out. The strip should be centered and you should feel a bit of tension pulling your nose back.
Get a New Pillow
Another simple and cost-effective to get your snoring under control is simply getting a new pillow. Snoring has everything to do with breathing, and it’s important to consider exactly how air is reaching you every night when you go to sleep. If you have a pillow or blankets that trap air and don’t allow for any flow, this may be the very problem causing your snoring. Nowadays, there are plenty of pillows designed specifically to aid airflow and minimize snoring. Test out a couple of different pillows to see if they can minimize your snoring at all before busting out any expensive technology or making any specialist appointments.
Wedge pillows are one great option. They create an incline which keeps your body elevated throughout the night. When your spine is elevated and straight, your airways remain open throughout the night. This also prevents you from breathing in stagnant air that is stuck down in your blankets.
Contour pillows feature a dip in the middle that aims to keep your head at the perfect level. Your shoulders are allowed to drop, keeping your head high and your airways open all night. It’s also a good idea to test out different materials of pillows. Latex foam is a great option because it shapes to your head more than a typical cotton pillow. However, it’s also firmer and offers more support than a memory foam pillow. If your pillow allows your head to sink in too much, or doesn’t allow any air to pass through- it may be the very problem causing your snoring in the first place.
Sleep Differently
There are many different sleeping rituals and methods to test out that can have a positive impact on your snoring problems. You may not consider exactly how you’re falling asleep every night, but it’s definitely essential to do so.
Simple things such as when you go to sleep, the position you sleep in, what you do before bed, and what you eat or drink before bed can have a significant impact on the quality of your sleep. By paying attention to these things and making some changes when necessary, you can get your snoring under control quite easily. First off, consider your sleeping position. If you sleep on your stomach, you may not be getting enough oxygen since your face is very close to your pillow. If you sleep on your back, your tongue may be causing an inadvertent airway obstruction through the night. If you’re struggling with snoring, switch to sleeping on your side. This allows your airways to remain steadily open.
Secondly, think about your nighttime routine. If you usually spend a lot of time on your phone before sleeping, or you go to sleep only when you’ve reached the point of absolute exhaustion- this could be contributing to your snoring. If you fall asleep fast and hard, your muscles release tension much faster and your body tries to take in as much oxygen as possible. This intensity can easily cause blocked airways and the vibrations in your throat that cause snoring. Getting healthier amounts of sleep on a regular basis can combat this.
Get an Allergy Test
One of the reasons you could be snoring is a low-level allergy that you don’t know about. Most people become aware of their seasonal allergies due to cold-like symptoms and nasal congestion during the day. However, it’s possible that your allergies are so mild that they are just causing a bit of nighttime congestion, and in turn, snoring. Getting tested for allergies is a good idea regardless of whether you snore or not, and it can help to rule out allergies as the cause of your snoring. Not only can seasonal allergies play a part, you may even be allergic to something in your pillow or your bedroom.
It’s easy to overlook these kinds of sensitivities and allergies, especially if they only affect you when you’re asleep. Pay attention to the air quality in your bedroom, the types of material your bedding and pillow are made out of, and if you have pets in the home. All of these things could be making you congested and causing snoring while you’re asleep. You can even start to test out your sensitivity without getting an actual allergy test. Try sleeping in a different room of the house to see if your bedroom is causing the problem. Next, you can try using different bedding or a different pillow. There is a wide array of things you can swap out to see if they’re causing the problem. Consider your pets, laundry detergent, any air fresheners used in your home, and even check your vents and air conditioners to ensure they are not too dusty.
Get a CPAP Machine
If your snoring is serious or a symptom of sleep apnea, it may be in your best interest to sleep with a CPAP machine. This may sound extreme or scary, but it’s actually an easy and commonly used remedy for snoring issues. CPAP stands for continuous positive airway pressure, and it works while you sleep, ensuring that your airways remain open and constantly flowing with oxygen.
CPAP machines are used to treat more serious cases of snoring and sleep apnea. When left untreated, people with sleep apnea often have apneic events throughout the nights. This means times when you completely stop breathing due to blockages. Clearly, this is extremely unsafe and unhealthy. The goal of a CPAP machine is to keep the throat full open and is a highly effective form of sleep therapy. When your airway is in constant flow, it’s impossible to snore. CPAP machines are great options for people who are deep sleepers. If the sound of the machine itself keeps you awake, then the CPAP may not be serving its purpose for you.
When using a CPAP machine, it’s most comfortable to sleep on your back. You also have to ensure that you are breathing through your nose. Make a conscious effort to breathe through your nose as you’re falling asleep to avoid switching while you’re sleeping. Nowadays, CPAP machines are such a common and elegant solution to sleep issues that there are even small, low-sound, elegant options. Check out your CPAP options and get a better sleep today.
Watch What You Eat Before Bed
Your night time rituals have a lot more to do with your health than you may think. If you can’t find any other reason for your snoring, you may have to consider your eating habits. Especially the things you are eating and drinking right before you head to sleep. There are a number of foods that can promote healthy sleep, but also several foods that can cause problems in your sleep cycle. It’s important to pick the right ones to eat! Before going to bed, it’s a good idea to avoid dairy and dairy products. These can cause small amounts of congestion and phlegm buildup that contribute to snoring. If you want to enjoy some milk before bed, opt for soy milk instead. Or better yet, pick a hot beverage like tea to enjoy. The steam and heat of tea help to cut down on any existing congestion and calm your airways.
Inflammation is one of the biggest contributors to snoring and other sleep problems. Avoid inflammation to the best of your ability can significantly aid your snoring. Red meat is one of the top offenders when it comes to inflammation. Opt for fish or chicken instead, especially when you’re nearing bedtime. Some other delicious anti-inflammatory ingredients include honey and turmeric. They are both soothing and help to bring down any swollenness taking place in your airways. On the other hand, stronger smelling ingredients like onions and even peppermint can help to quickly and effectively decongest your nasal passages.
Check Your Medications
You may be taking a medication that has to snore as a side effect without even being aware of it. Snoring is a common side effect to any sedative, and switching medications may ease your snoring. However, snoring can also be caused by secondhand due to other medication side effects. For example, medications that cause dry mouth or muscle relaxation can each contribute to snoring at night.
Take a quick look at the side effects of your medications to see if that may be the problem. It’s a good idea to discuss this with your doctor if you’re taking a lot of medications. Ask them about alternatives or if they really could be the cause of your snoring. It may be easy to switch to a new medication or try something with different side effects. There are also many products you can use in your bedroom to help cope with snoring or counteract some of these side effects. Consider buying a humidifier to keep your air hydrated and avoid dry mouth. Using nasal decongestant medications and saline rinses can help minimize the inflammation in your airways, as well.
Even if your medications seem to be the problem causing your snoring, that doesn’t mean you can’t stop it. By using the other strategies on this list, you can still combat snoring and give yourself a much better sleep. If you’re using every tool you have to ensure your airways are not inflamed and the air in your bedroom is ideal, it’s likely that you can get rid of the snoring altogether.
Live Healthily
If you’re struggling with snoring, this might be the wake-up call you to need to start focusing on a healthier lifestyle. Sleep is the glue that holds us together, and disturbed sleep can quickly start to affect every other aspect of your life. In a similar manner, every element of your waking life contributes to how you sleep at night. Be sure to consider this when you’re working on getting rid of your snoring. First, drink enough water. This is essential for every aspect of life, and it directly correlates to snoring. If your mouth and nasal passages are dry when you fall asleep, it may be painful and difficult to breathe deeply. On the same note, don’t drink too much alcohol before going to bed. Alcohol allows your muscles to relax very quickly and can cause snoring.
Another great way to decrease snoring through lifestyle is by ensuring that you are getting enough physical activity. Exercising throughout the day ensures that you can fall asleep at night and that your muscles don’t completely let go when you sleep. Obesity is also a common cause of snoring, so losing a bit of weight if this is the case could completely solve your problem. Incorporating some breathing exercises, yoga, and meditation to your daily routine can also help you master your breath and decrease snoring. Consider the health of your lungs by cutting down on habits like smoking or taking sleeping pills that may make you too relaxed and cause snoring.
Try Some Anti-Snoring Exercises
In order to give yourself the best chance of getting a good night’s sleep, there are also some easy mouth and tongue exercises that can combat snoring. By completing these exercises right before bed, you can help to minimize your risk of snoring as much as possible. The goal of each exercise is to strengthen your neck and throat muscles. This avoids any collapsing or blocking of the airways, even when your muscles relax at night.
First, try pursing your lips and holding it for at least 30 seconds. This is an easy exercise and can even be done throughout the day if you think about it. Repeat this a couple of times and you will begin to feel the strengthening of the muscles directly under your chin. Next, you can say all of the vowels in the alphabet out loud. Try to exaggerate your facial expressions while doing so. This helps to loosen up your cheeks and strengthen your facial muscles. Repeat the vowels in a loop for a few minutes.
Third, work your jaw by opening your mouth and shifting it to the right. Hold your jaw to the side for 30 seconds before returning to the center and continuing to the other side. Clenching your jaw can cause a lot of tension in your throat and head. This exercise helps to strengthen and loosen your jaw, which can even help with headaches. Lastly, close your mouth and put your tongue against the back of your front teeth. Slowly pull your tongue back towards your throat and then back again. Keep moving your tongue in this way, and you will begin to feel the movement of the muscles in the back of your throat.
Conclusion
Snoring is a nuisance that can develop into something much more serious. As such, it should never be ignored or downplayed. There are so many ways to get snoring under control, so there’s really no excuse to let it happen. During sleep, our bodies are able to take in much more oxygen due to our state of rest and our ability to take deep breaths. This additional oxygen is one of the most important things for our bodies. It helps us to heal physically and mentally. Snoring threatens this additional oxygen, and that’s why snorers are often sleep deprived and often suffer more serious psychological damage. Not to mention, they’re at a higher risk for heart attacks and strokes. That’s why it’s so important to try anything you can in order to stop snoring and get your sleep back in control.
When the tissues in your uvula and throat soften too much, it allows for the irregular flow of air that creates snoring. Although it may seem like a very small change in the body, it causes huge repercussions. If this irregular airflow gets worse, it can even cause suffocation due to a lack of oxygen reaching the brain while you sleep. Be sure to test out all of the methods above in an attempt to get your snoring under control. Most snoring treatments involve experimenting and finding what works for you. Most of all, it’s essential to visit a doctor if you are experiencing incessant snoring that is affecting your life.
