Snoring not only means low-quality sleep but also may signal an increased risk of stroke and other health issues. Furthermore, snoring can create real problems in a marriage as it can keep the other person from a good night’s sleep. If you are struggling with this issue, try the following natural solutions and lifestyle changes to get a solid night of rest.
- Change Your Sleep Position
Try to sleep on your side rather than your back as lying flat on your back makes the base of your tongue and soft palate rest against the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
- Avoid the nightcap
Snoring can become worse with alcohol as it relaxes the muscles in your airways, which makes the back of the throat collapse more readily, makes breathing harder and the effort to breathe louder. Stop drinking at least an hour or two before going to bed, and you’ll likely breathe easier all night long.
- Lose weight
Being overweight by just a few kilograms can lead to snoring while losing even just a few pounds can help reduce suction and resolve snoring and related disorders like sleep apnea. If you gain weight around your neck, fatty issue squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.
- Try a nasal strip
A stuffed nose or clogged nasal passages can make snoring worse by forcing you to breathe through your mouth. A nasal strip can help you sleep better by opening your nasal passages and making you breathe better. Nasal strips are made of flexible, spring-like bands that fit right above the flare of the nostrils. The underside is adhesive so that when positioned on the nose, they’re kept there.
- Quit or cut down on smoking
Smokers are twice as likely to snore as non-smokers. The chemicals found in cigarettes and cigars cause changes in the tissue of the throat. They irritate the lining of the nasal cavity and throat, causing swelling and catarrh. Once the nasal passages become congested, it’s difficult to breathe through your nose because the airflow is obstructed.
- Sleep with a ball
If you tend to snore mostly when you sleep on your back, sew a tennis ball into the back of your sleeping shirt’s top. The discomfort prevent you rolling onto your back and forces you sleep on your side or stomach—without waking you up.