Find Help to Stop Snoring at Night so You Can Rest Easy
Find Help to Stop Snoring At Night so You Can Rest Easy
Did you know that about half of all Americans snore at some point throughout the course of their lives? Furthermore, there are millions of people who snore almost every night. Studies have shown that about 40 percent of men and almost 25 percent of women are habitual snorers. If you snore on a regular basis, you’re probably not providing your body with enough rest at night. There’s also a good chance that you’re disturbing those who are trying to sleep around you. Fortunately, you can get help to stop snoring at night without putting in too much effort on your part. There are some simple steps you can take that will put your snoring in the past and allow you to rest easy at night. Take a look at a few tips that will stop your habitual snoring and make life a lot better for both you and those around you.
Try Sleeping on Your Side More Instead of On Your Back
Do you sleep on your back at night? It might be the main reason you’re snoring so much. When people sleep on their backs, their tongue and their soft palate come into contact with the back of their throat. When this happens, it can block their airway and cause a vibration to occur, which is what leads to a snoring sound. There is a really easy fix for this. Don’t sleep on your back! Sleep on your side instead. That might be easier said than done for you if you’ve spent your whole life sleeping on your back. You probably end up on your back at night in your sleep without putting any thought into it. But you can avoid sleeping on your back by sleeping on your side with a sleeping pillow. This will encourage your body to stay on your side instead of your back. If that doesn’t work, you can also tape a bunch of tennis balls or ping-pong balls to the back of your pajamas. They’ll wake you up if you end up on your back at night and send you back to sleeping on your side. A lot of people will notice their snoring go away when they take this approach to sleep.
Shed a Few Pounds
If you’ve gained some weight over the course of the last few years and started snoring during the same time period, your weight gain could be the cause of your snoring. When you gain weight, some of that weight ends up in your neck area. The weight can squeeze your neck at night and close your airway slightly, which can then lead to snoring. If you suspect your weight might have something to do with your excessive snoring at night, try to drop a few pounds and see if it has an effect on you. You could very well stop snoring after losing as little as just five pounds.
Stop Drinking Alcohol Before Bed
Do you enjoy an ice-cold beer or a nice tall glass of wine before bed a few nights every week? The alcohol that you’re taking in could be wreaking havoc on your sleep cycle. It could be preventing you from getting the right amount of sleep at night. It could also be making you snore. There are some people who will only snore after they have had a few drinks before bed. Do your best to limit your alcohol intake in the hours leading up to bed. Alcohol can cause the muscles in your throat to relax and cause your airway to collapse ever so slightly. That will lead to you snoring at night. If possible, steer clear of drinking alcohol for up to five hours before bed to get the best results. If that’s the cause of your snoring, it should knock your problem out and allow you to sleep more peacefully.
Make Sure You’re Getting Enough Sleep Every Night
Do you work 10, 12, or even 14 hour days most of the time? Do you spend two, three, or even four hours running and working out at the gym on a regular basis? Are you dead tired when your head hits the pillow at night because of one of these things? You’re probably not getting enough sleep. Or at the very least, you’re not setting yourself up for success by establishing good sleep habits. And it’s more than likely leading to your body overcompensating at night and becoming so relaxed that you snore. If you go to bed absolutely exhausted most nights, the muscles throughout your body will have a tendency to relax to the extreme. This includes the muscles in and around your throat. As a result, you might feel like you’re getting a great night’s sleep. But the truth is that you’re snoring away and limiting the oxygen supply throughout your body because of it. Work hard to create better sleep patterns for yourself. Rather than running your body ragged and then collapsing into bed at night, ease up on the work you’re putting in and get to bed at a decent hour. This will help to stop snoring. It’ll also help you in other areas of your life by cutting your stress levels and allowing your body the time it needs to heal.
Find a Way to Open Up Your Nasal Passages
Some people snore because of problems in their throat. But others snore because their nasal passages aren’t opened up wide enough. If you fall into the latter category, you need to find a way to open up your nasal passages so that air can pass through them cleanly. Otherwise, you’re likely going to continue snoring, no matter what other steps you take. There are some ways you can open your nasal passages up at night before you go to sleep. You can:
- Take a nice hot shower before bed and allow the steam that forms in your bathroom to open your nasal passages
- Rinse your nose out with a saltwater rinse in the shower to encourage your nasal passages to open up for you
- Use a neti pot to send a saltwater solution through your nasal passages and open them up
- Wear nasal strips that are designed to lift your nasal passages up slightly to keep them open and clear
Give these solutions a try and see if they have an effect on your snoring. If they do, it means your nasal passages were likely the problem all along.
Purchase New Pillows for Your Bed
When is the last time you swapped out the pillows on your bed for fresh pillows? If it’s been a while, you might have all kinds of allergens and pollutants built up inside your pillows. You might also have dust mites in them that are causing you to experience allergic reactions. Keep tabs on how you feel after you’ve spent a decent amount of time in your bed with your head on your pillows. If you notice that you’re constantly congested, your pillows or your bedding could be to blame for your snoring. Take your pillows and either wash them in your washing machine if you can every few weeks or place them in the dryer and fluff them. Then, replace them about every six months to a year to ensure you’re always using clean pillows. You should also avoid allowing your pets to sleep in your bed with you if you have any. Pet dander can make it difficult for you to sleep at night and lead to snoring.
Put a Snoring Device to Good Use
Have you tried everything else listed here and noticed that you’re still snoring at night? It’s time to bring in the big guns! You can find help to stop snoring in the form of a snoring device. There are snoring devices that are specifically designed to open your airway up and cut down on your snoring dramatically. Here are just a few of the snoring devices that might work for you:
- A mouthpiece from your dentist that will either align your jaw properly at night or stop your tongue from moving to the back of your throat, depending on your specific problem
- A CPAP machine that will treat those dealing with certain sleep conditions like sleep apnea
- A chin strap that will keep your mouth closed while you sleep and stop snoring from occurring
Everyone reacts a little bit differently to these devices. One may work better for you than the others. Don’t be afraid to try them all out to see which produces the best results for your snoring.
Find Help to Stop Snoring at Night and Start Getting More Quality Sleep
As you can see, you can get help to stop snoring in many different forms. From slightly altering the way you sleep to outfitting yourself with a snoring device, there is no shortage of options. Try out as many methods as you can to see what works for you. If you still snore after trying one method, move on to the next one and see if it works better. Don’t get frustrated and don’t stop until your snoring problem is gone. Read our blog for more information on snoring devices and other snoring remedies.