Are you a snorer? Does your snoring keep you or a loved one up at night? Around 45 percent of adults snore regularly, which means there’s a good chance you snore if you’re reading this. Snoring can be caused by a number of different reasons, varying from a cold to sleep apnea. If you’re looking for ways to stop your constant snoring, I’ve provided some tips below that may just help you and your loved ones have a better night’s sleep.
- Stay clear from both alcohol and sedatives. Both of these can cause the tissues in your throat to relax too much, which can lead to snoring. With alcohol, try to have your last drink at least 2 hours before you go to bed.
- Just like alcohol, avoid a large meal right before bed. Aim to have your last meal at least 3 hours before you go to bed.
- If you’re overweight, excess weight around your throat can lead to snoring, because it can narrow the airway. Losing some weight can help alleviate the snoring.
- Try sleeping on your side so your tongue doesn’t fall back into your throat. If you can only sleep on your back, prop your head up to open the nasal passages. If you don’t like you’re head propped, buy a body pillow, which will prevent you from sleeping on your back.
- Make sure you’re sleeping enough. If you’re overtired, the muscles are more relaxed, which leads to more snoring.
- Quit smoking. Smoke can irritate the membranes in the nose and throat.
- Buy nasal strips to open the nasal passage.
- If you’re suffering from a cold or allergies, take a hot shower or use an oral or spray decongestant to open your nasal passages.
- Make sure your hydrated so the secretions in your nose and passageways are not sticky; stickiness in the nose can lead to snoring.
- If the air in your house is dry, this can lead you to snore. Dry air can irritate and swell membranes in the nose. Place a humidifier in your bedroom to add some moisture to the air.
- Clean your bed and bedroom from dust and allergens. Your pillow can contain dust mites and your fan can be covered in dust, which can cause you to have allergies that will lead to your nightly snoring.
Getting rid of your snoring can be an easy fix for some; however, many people have the type of snoring that may have a more serious cause like sleep apnea which can prevent people from breathing. Try the above remedies, or a combination of a few. Your snoring may be caused by several factors. If you’ve attempted the tips above and are still snoring, it’s time to talk to a doctor. Dr. Kordonowy of Internal Medicine, Lipid & Wellness in Fort Myers can exam you to determine the cause of your snoring. To book an appointment, click here or call 239-3005, ext. 200.