If you snore at night, you are not alone. However, if you snore daily and the noise is affecting your sleeping partners then it’s time to investigate the reason for your snoring. Snoring can be, but is not always, a symptom of sleep apnea.
Simple ways to stop snoring
Making some lifestyle changes and choosing the right treatment can help you get rid of snoring problems. A few things can help you:
- Lose weight: Being overweight increases the chances of snoring. Even a slight weight reduction can make a difference to the snoring issue. You will also breathe better and feel more energetic throughout the day.
- Alcohol: Avoid having alcohol before bed. People think that having some drinks is a great way to get good night’s sleep. However, alcohol actually stops your from reaching deep restorative sleep and exaggerates muscle relaxation which causes snoring.
- Smoking: Smoking irritates the sensitive nasal passages. This causes snoring due to inflammation in the airways.
- Switch your sleeping position: If you have a habit of sleeping on your back then switch to a side sleeping position. When you sleep on the back the airway becomes narrower and people tend to snore.
- Clean the nasal passages: Use a saline spray or a nasal wash to clean the clogged passages. You can also use a decongestant spray to reduce congestion and mucus.
These simple ways can help you treat snoring. To find out some more natural anti-snoring tips check out this article. Anti-snoring devices can also work well in some cases. Find our list of the best anti-snoring devices here.
If you have Obstructive Sleep Apnea (OSA), you will likely experience excessive daytime sleepiness. Snoring will be loud and regular. You or your partner might notice a pause in your breathing while you sleep and in the morning you may get a headache and dry mouth. Anxiety, depression, irritability, and mood swings are also be experienced by some patients. If you suspect you may have Sleep Apnea visit your doctor or medical professional. They may suggest you wear a CPAP mask to bed.
Always consult your doctor before investing in a CPAP device. When choosing a CPAP mask, take you normal sleeping position into account. It is possible to buy CPAP masks specifically for side sleepers. Take the time to properly adjust your mask to fit your face. If you are a mouth breather or prone to nasal congestion then a full face mask will be right for you. Wear it for 20 minutes, then half an hour and then use it while sleeping. There are pros and cons of every mask type. Analyze your requirements and choose the one that suits your sleeping needs.
Please note: This article is not to be used as medical advice. If you think you might have Sleep Apnea see your doctor as soon as possible. This post may contain affiliate links.
Kate is an independent teacher, freelance writer, conservationist, and eco-friendly environment crusader. A life hack writer by choice, she has published articles on Selfgrwoth, Ezinestack, and Lifehacker.