Are you among the people who snore occasionally, or do you know someone who does? You may think that snoring is normal, but it’s a serious issue. One, snoring can make your partner have sleepless nights, creating real problems in your marriage. Snoring is not only a nuisance, but most people who snore have sleep apnea which increases the risk of developing heart disease. Newport Beach snoring physicians have come up with natural solutions and lifestyle changes below to help you stop snoring.
1. Change your sleeping position
It would be best if you stopped lying on your back because it makes the base of your soft palate and tongue collapse to the wall of your throat, causing vibrating sounds during your sleep. But you can prevent this by sleeping on your side.
A full-length body pillow supporting your entire body provides an easy fix. The pillow enables you to maintain sleep on your side and make a big difference. You can also fix taping tennis balls at the back of your pajamas to stop you from sleeping on your back. If snoring doesn’t stop even after changing your sleeping position, obstructive sleep apnea can be the cause.
2. Lose weight
Weight loss can be a solution for some people, but thin people snore too. If you start snoring after gaining weight, weight loss can help you. When you gain a lot of weight around your neck, it squeezes your throat, making it likely to collapse when you sleep, triggering snoring.
3. Avoid alcohol
Alcohol reduces the resting tone of the muscles at the back of your throat, triggering snoring. Drinking alcohol for about five hours before going to sleep can worsen snoring. Alcohol can make people who don’t snore to start snoring.
4. Practice sleep hygiene
Poor sleep hygiene can have a similar effect to that of alcohol. Working for a long time without enough sleep makes you feel overtired. You end up sleeping deep and hard, and your muscles become floppier, creating snoring.
5. Open nasal passages
You should keep your nasal passages open if snoring starts in your nose. This allows air to move slowly. If your nose is narrowed or clogged due to cold, the fast-moving air is more likely to trigger snoring.
Taking a hot shower before going to bed can help open nasal passages. You can keep a bottle of saltwater rinse in the shower to help open up nasal passages.
6. Change your pillows
Allergens in your pillows can cause snoring. Dust particles can accumulate in your pillows and cause an allergic reaction that can contribute to snoring. Also, allowing pets to sleep on your bed can make you breathe in animal dander which is another cause. You should always put your pillows in the air fluff cycle once every week and buy new ones to keep dust mites and allergens out after six months. And also, keep animals out of your bedroom.
Stopping snoring is the most immediate solution to having a healthy marriage, but it’s not always achieved easily. If you follow the steps above, you can stop snoring completely and consult your doctor if snoring persists. Contact Alexis Furze, MD, today and book an appointment to learn more about snoring.