Up to 50% of adults have been affected by snoring. While most would consider it a harmless quality, snoring can cause sleep deprivation, daytime drowsiness, irritability, and decreased sex drive. Studies have even shown a correlation between snoring and a risk of heart attack and stroke.
As scary as it sounds, snoring typically isn’t harmful – it’s just annoying, to you and to your partner. Therapeutic trials have discovered a substantial improvement in relationships after they addressed snoring issues. You owe it to yourself and those around you to try these simple methods to reduce or eliminate your snoring:
Sleep on your side. Snoring is often caused by sleeping on your back and allowing your tongue to drop to the back of your mouth. This interrupts airflow, producing the snoring sound.
There are several pillows and other products designed to aid you in comfortably sleeping on your side, so this could be an easy way to solve the issue.
Use adhesive nasal strips. This is probably the most common treatment method. Nasal passageways could be obstructed, or the tissues at the top of the airways may bump into each other during sleep; these will often be the cause of snoring, and can be easily treated with over-the-counter strips. The strip lifts the nasal passages up and out, ensuring that they are open enough for consistent airflow.
Avoid drinking alcohol or taking sedatives, especially within three hours of sleeping. Relaxants such as alcohol, antihistamines, or other sedatives can relax your throat muscles. If your throat is weakened enough to close during sleep, it could result in snoring. This is why snoring is so often associated with heavy drinking.
Lose weight or start exercising. Surprisingly enough, your snoring problem could be caused by fat gathering in and around your throat. To counter this, your doctor may advise that you diet and exercise to drop a few pounds. Also, working out can tone the muscles in your neck, which will help prevent your throat from closing while you sleep.
Treat allergens in the bedroom. If you’re one of the 70 million Americans suffering from allergy or asthma, allergens in your sleep environment could be causing you to snore. This is due to nasal or throat irritation or inflammation as part of an allergic reaction.
To reduce the amount of allergens in your bedroom, invest in a mattress protector, pillow protector, and a HEPA air filter. Be sure to wash the protectors regularly to prevent buildup of allergens on their surface.