Are you waking your partner up during the night and need to stop snoring, now? Snoring is one of the biggest complaints from couples in a relationship. The noise can be very irritating for whoever you share a bed with. However, snoring is not just annoying, it can be affecting the quality of your sleep, and as a result your overall health.
The Sleep Health Foundation describe snoring as when your pharynx, which is in your throat, vibrates loudly. This happens when the muscles and tissues relax, during sleep, and partially block the airways.
There are many reasons for snoring, and the best place to start is to find out the cause from your doctor. It could be large tonsils or adenoids or a more serious condition called sleep apnea. Once you find out the cause, then the treatments below may assist you to reduce your snoring and help you and your partner sleep soundly.
1. Humidify your room
If you are congested or have allergies then this could cause you to snore. Add some eucalyptus or peppermint oil to your humidifier about 30 minutes before bed. This will help you breath better, especially if you live in a dry climate. Lavender oil is also a soothing sleep aid because of its relaxing properties. Visit our aromatherapy category for a variety of diffusers, humidifiers and essential oils.
2. Anti-snoring pillow
There are pillows for everything including side sleepers, front sleepers, allergy sufferers and also snorers. If you suffer from sleep apnea and need a CPAP machine then they have developed pillows to make sleeping with the mask more comfortable. There are a number of anti-snoring pillows on the market. They are usually thick pillows that lift your head and neck up higher to prevent obstructions in the airway. Dentons have created an anti-snore pillow that has a small wedge under the shoulders and a raised roll under the neck which helps the throat remain open.
3. Oral anti-snoring devices
It is also a great idea to speak with your dentist or professional sleep doctor about oral devices that can be used to help with snoring. According to Dental Sleep Lab oral appliances are now regarded by sleep doctors to be the front line treatment for sleep apnea and snoring. Mandibular Advancement Devices help a lot of people to stop snoring. They are a kind of mouthguard worn by the snorer that brings forward the bottom jaw and opens up the airways. Don’t forget to check out our comparison of anti-snoring devices here.
4. Nasal stop snoring solutions
There are also nasal strips that you place on the top of your nose that lift your nasal passages. They are drug-free and improve the ability to breath. Some people swear by them but it will depend on the cause of the individual’s snoring as to whether they will work or not. There are also small soft nasal devices that insert in the lower nasal passages and encourages air flow for easier breathing. Again, look at our article on the best anti-snoring devices for more information.
5. Stop drinking alcohol
Drinking alcohol is another cause of snoring. The Mayo Clinic advises that it relaxes the throat muscles which narrow the throat passage. So try not to have that last drink before bed, because it may be causing you to get a poorer quality of sleep.
Here’s to you sleeping soundly!