Although it might just seem like a minor nuisance, snoring can actually become a serious problem. It can disrupt someone’s sleeping pattern, which can lead to fatigue and dysfunction throughout the day. Knowing what you can do to prevent this from happening is very important to both you and your partner.
Change your sleeping position: If you’re more prone to snoring, it is important to avoid sleeping on your back because this causes your tongue to collapse to the back of your throat. Try to sleep on your side instead. Simple tricks such as using a body pillow can get you used to staying on your side at night.
Lose weight: Gaining weight around the neck squeezes the internal diameter in your throat, which will make it more likely to collapse and cause that loud, annoying sound. If you didn›t snore before you gained weight but you do now, this might be a solution for you. Exercise can help you to fall asleep faster and sleep deeper as well.
Open your nasal passages: Sometimes snoring can occur when your nasal passages are blocked. If this is the case, try using adhesive nasal dilator strips at night to open up your passageways. You can also take hot showers along with squeezing a little saltwater solution in your nose to clear your nasal passages before bed. If you don’t see improvement with simple home snoring remedies, you might have something called ‘enlarged inferior turbinates’ that might need medical attention.
Change your pillows: Allergens or dust mites on your pillow might be a reason you snore at night as well. If you feel fine during the day but get stuffy at night, start putting your pillows in the air-fluff cycle once a week and change your pillows every six months.
Stop grinding: Stress, increased muscle tension and misalignment of the teeth can put stress on the jaw joints and cause pain, but grinding the teeth at night can also force the tongue back into the throat and narrow the airway during sleep. This can result in snoring as well as sleep disruption. A mouth guard can realign the bite, cushion the teeth and prevent the tongue from obstructing breathing at night.