You probably know someone who snores, or you could be one of the 45% of adults who do so at least occasionally. Snoring is a serious problem, even though they are frequently made fun of in jokes (“Uncle Joe snores so loudly he rattles the windows!”).
Read More: Snoring Solution
One reason is that a snorer frequently prevents their partner from getting enough sleep, which can be upsetting. Daniel P. Slaughter, MD, an otolaryngologist and snoring specialist at Capital Otolaryngology in Austin, Texas, states that snoring can seriously affect a marriage.
In addition to being annoying, snoring is associated with a higher risk of heart disease because 75% of snorers also have obstructive sleep apnea, a condition in which breathing is interrupted for brief periods of time while you sleep.
Reasons Why Snoring May Be Serious
Program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Center in Edison, New Jersey, Sudhansu Chokroverty, MD, FRCP, FACP, advises patients to exercise caution before self-treating with over-the-counter sprays and pills until consulting with their physician. The claims made by many stop-snoring aids are not backed by scientific research, according to Chokroverty, a neuroscience professor at Seton Hall University’s School of Health and Medical Sciences.
1. Adjust your sleeping position.
The base of your tongue and soft palate collapse to the back wall of your throat when you lie on your back, which produces a vibrating sound when you sleep. Having a side sleep could help avoid this.
“A body pillow (a full-length pillow that supports your entire body) provides an easy fix,” Slaughter explains. “It enables you to maintain sleeping on your side and can make a dramatic difference.”
You can avoid sleeping on your back by taping tennis balls to the back of your pajamas, advises Chokroverty. Alternatively, you can lie down in bed with your head propped up and stretched, which can help clear your nasal passages and stop snoring. But this could hurt your neck.”
Regardless of the sleeping position, obstructive sleep apnea could be the reason for persistent snoring. Chokroverty advises, “In this case, see a doctor.”
2. Reduce Your Weight.
Some people benefit from losing weight, but not all do. “Those who are thin also snore,” Slaughter remarks.
Losing weight might be helpful if you’ve gained weight and started snoring but didn’t before. “If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring,” Slaughter explains.
3. Steer clear of alcohol.
Alcohol and sedatives cause the muscles in the back of your throat to lose their resting tone, which increases the likelihood that you will snore. “Drinking alcohol four to five hours before sleeping makes snoring worse,” says Chokroverty. “People who don’t normally snore will snore after drinking alcohol.”
4. Adopt a Healthy Sleep Habit.
Poor sleep “hygiene,” or bad sleeping habits, can have effects akin to those of alcohol consumption, according to Slaughter. For example, if you work long hours without getting enough sleep, you’ll be exhausted when you go to bed. “You sleep hard and deep, and the muscles become floppier, which creates snoring,” says Slaughter.
5. Open Nasal Airways
Keeping your nasal passages open may assist if your snore originates in your nose. Air can pass through it more slowly, according to Slaughter. “Consider a slender garden hose that is filled with water. The water flows through the hose more quickly the narrower it is.”
This is how your nasal passages function. Snoring is more likely to occur if you have a cold or other obstruction that narrows or clogs your nose because of the fast-moving air.
According to Slaughter, taking a hot shower right before bed can help clear your nasal passages. In the shower, keep a bottle of saltwater rinse handy. “Rinse your nose out with it while you’re showering to help open up passages,” Slaughter advises.
Another option is to use a neti pot to rinse your nasal passages with a solution of salt and water.
If the issue is with your nose and not the soft palate, nasal strips may also help to elevate and widen your nasal passages.
6. Switch up your cushions.
Snoring may be caused by allergens in your pillow and in your bedroom. When was the last time the ceiling fan was dusted above? Change out your pillows?
In pillows, dust mites can gather and trigger allergic reactions, which in turn can result in snoring. Another common irritant that you breathe in is animal dander when you let your pet sleep on the bed.
“If you feel fine during the day but obstructed at night, these things may be contributing to your snoring,” said Slaughter.
To minimize dust mites and allergens, place your pillows in the air fluff cycle once every two weeks and replace them every six months. Additionally, keep pets out of bedrooms.
Before investing money on specialized pillows meant to stop snoring, exercise caution, advises Chokroverty. “They may work if it props up your head, which fixes nasal issues, but can cause neck pain.”
7. Maintain Proper Hydration.
Make sure to stay hydrated. “Secretions in your nose and soft palate become stickier when you’re dehydrated,” Slaughter explains. “This can create more snoring.” The Institute of Medicine states that a healthy woman should consume approximately 11 cups of water daily (from all drinks and food), while a healthy man should consume about 16 cups.
In general, Slaughter advises getting adequate sleep, sleeping on your side, abstaining from alcohol before bed, and taking a hot shower if your nasal passages are clogged. “These simple practices can make a huge difference in reducing snoring.”