If you snore, you’re not the only one. Some estimates indicate that up to 45% of people snore at least occasionally. To be honest, snoring is serious business. Not only does it stop you from getting a good night’s sleep, it can disrupt anyone else who’s trying to sleep in the room. And long-term sleep deprivation can cause a whole host of health problems.
Here are 5 things you can try stop snoring. Leave a comment and let us know which ones work for you!
- Sleep on your side: lying on your back causes your tongue and soft palate to merge into the back of your throat, which can cause vibration. Sleeping on your side or partially propped up can help to keep the passages open. If you start on your side but roll onto your back during the night, try taping a tennis ball to the back of your pajamas.
- Avoid alcohol before bed: drinking alcohol for 4-5 hours before bed can cause the muscles in the back of the throat to relax, which can lead to snoring. Even people who don’t normally snore may snore after putting back a few. C
- Clean: sometimes, dust and allergens can exacerbate snoring. Try cleaning your sheets and pillow cases at least once a week. Give the whole room a good dusting, from the ceiling fan to the carpet. Especially if you notice that you feel stuffed only at nighttime, dust mites and allergens may be the culprit.
- Drink plenty of water: when you’re dehydrated, the natural secretions from your nose become thicker and stickier, which can block air passages and cause you to snore.
- Take steps to open nasal passages: taking a hot shower before bed not only can relax your body, the steam helps to open nasal passages. If you (or your sleeping partner) notice that the snoring is mostly coming from your nose, topical nasal strips might also help.
If you try these 5 steps to stop snoring and you find that you’re still zzzzing the night away, sleep apnea may be the culprit. If your Orlando ENT professional determines that it’s necessary, pillar implants may be used to help reduce snoring so you and your bedmate can get a decent night’s sleep.
