Do you snore at night or know someone that does?
Snoring is an issue that many people deal with when they lay down to sleep at night. Not only does snoring disturb your sleep partner, it also impairs your own ability to get the best night’s sleep. If you do not learn how to stop snoring, it can lead to major health problems later down the road.
What causes snoring?
Snoring occurs when airflow through the nose and mouth is obstructed. Two things that could cause snoring are your sleeping position or your mouth anatomy. Having extra tissue in the back of your throat (usually brought on by being overweight) often causes the passageways to be narrowed, thus making airflow more restricted. Additionally, if the muscle tone in your throat is poor, your tongue and throat can become too relaxed and fall into your airways. This weakening of muscle can also be caused by alcohol consumption or some sleeping medications.
How to Stop Snoring
Believe it or not, getting enough sleep is critical to your ability to stop snoring. When your body does not get the rest that it needs, it causes your throat to relax more heavily than it should. When you try to sleep, because your throat is so relaxed, it causes the muscles in your throat to loosen and block your passageways.
One of the best things you can do to stop snoring is change your sleeping position. Most people lie on their back when they sleep, but for snorers, this is not a good sleeping position. When you lay on your back, gravity causes your tongue and soft palate to fall back to the wall of your throat which in turn brings blockage of your airways. Sleeping on your side will help eliminate the issue, but if sleeping on your side is not easy for you, try using a body pillow to support your body.
If you do not want to completely change your sleeping position, but still want some relief from your snoring, you can raise your head by positioning a pillow underneath it. Lifting your head can help to keep your tongue from falling since it is in more of an upright position. Additionally, investing in an adjustable base for your mattress can lift your entire mattress up instead of just using a pillow.
When it comes to alcohol, avoid consuming any of it four to six hours before bed. Alcohol is another thing that causes your muscles to relax and block your throat from allowing enough air through. Some medications can also have the same effects when taken close to your bedtime.
Finally, allergens may be what is causing you to snore at night. Dust or other allergens accumulate in your pillow after a while, so it is recommended that your replace your pillow regularly. If you have a memory foam pillow, it lasts longer without accumulating as many allergens. For most pillows, however, every six months it should be replaced. Also, remember to regularly clean ceiling fans or light fixtures in your bedroom, as they can also be covered with dust and other substances that cause you to snore.
Snoring is a nuisance that many people deal with each and every night. It is a nuisance that prohibits your ability to attain a great night’s sleep while also disturbing your sleep partner. By taking these steps to stop snoring, you will help yourself sleep better, feel better, and ultimately be a more healthy individual. Learning how to stop snoring can be a key to a healthful life.