Simple Ways to Combat Snoring

Snoring is a condition that can be harmful and harmless at the same time. It is not a secret that getting quality sleep every night is essential for your overall health. When you snore, this can compromise your sleep and as a result, it will affect how you function for the rest of the day. 

Do you snore or is there someone in your family who does? Then, worry no more as there are a few ways you can try to combat this noisy problem so you and your whole family can enjoy maximum rest.

Say Goodbye to Booze

Many people noticed that there is a higher chance for them to snore if they drink. However, it is not enough to convince them to stop drinking. The problem here is that alcohol acts as a muscle relaxer.

This means that it makes your tongue more relaxed that other muscles in your body. Although a nightcap can help you sleep faster, sooner or later, it will only affect your sleep as a whole. On top of that, heavy drinking may also result in more serious problems if you are not too careful.

Give Side Sleeping a Try

Some people end up snoring whatever their sleep position might be. But, the majority of people noted that they have worse snores if they sleep on their back instead of their side. The moment you fall asleep, your tongue and throat muscles collapse into your throat which can lead to breathing issues.

A good solution is to put a big heavy pillow right behind you so you don’t roll onto your back. You can also try propping up the head of your bed several inches to allow your head to rest on an incline. Another good trick is to sew a tennis ball in your shirt’s back part so you will find sleeping on your back uncomfortable. 

Ditch That Excess Weight

Snoring can become more common as a person ages and as you age, the added weight will also happen. This excess weight will not only be on your stomach, hips, waist, and neck because your tongue may also bulk up. Good thing losing a few pounds is sometimes enough to free you from your loud snores.

Monitor Your Medications 

Contrary to popular belief, some sleep aids and stronger sedatives may further worsen your snores as these can relax your muscles. However, antihistamines can help lessen nasal congestion so you can enjoy quieter breathing. 

Perform Throat Exercises 

Making your upper respiratory tract muscles stronger will help you enjoy better breathing at night. To work out these muscles, you can try some vocal exercises such as singing. You can also repeat every vowel aloud a few times every day. 

Use Appliances 

Similar to antihistamines, nasal strips are found to help in opening nasal passages just like a humidifier or neti pot that can add air moisture and help loosen up mucus and encourage proper nasal drainage. There are also anti-snoring mouthpieces that can aid chronic snorers by tightening the airway tissues. If everything else fails, the usual earplugs for non-snorers can also guarantee a restful sleep.

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