Roughly half of Americans will snore from time to time, which can cause disruptive sleep for you or your partner. If you have found that the instances of your snoring has increased recently, use the following 7 tips to halt the snoring:
- Switch your sleep position – People who have a tendency to snore who also sleep on their back, may not be helping their cause. Try sleeping on your side to help open up airways while you are asleep.
- Lose some weight– It’s not to say that some thinner people don’t snore but if you have gained weight over the last couple of years, try dropping some of that weight. This has been proven to lessen snoring.
- Stay away from alcohol – Since alcohol is a depressant that over-relaxes the muscles in your throat, it will increase the likelihood that you will snore. Avoiding alcohol will not only help you not snore, and but it will also produce a better quality night’s rest.
- Give yourself a break- Don’t over do it! Overworking yourself and putting your sleep needs on the back burners will make you over tired causing you to crash from complete exhaustion. Exhaustion makes your muscles “floppy” and will promote snoring.
- Clear Nasal Passages – Taking a hot shower or using a saline solution to clear your nasal passages can help increase airflow in your airways once you are sleeping.
- Switch out your old pillows- Allergens can sometimes get trapped in your old pillow, which will increase congestion and also snoring. Try changing your pillows out every year or so.
- Drink plenty of water- Mucus membranes thin out when you are well-hydrated, which decreases snoring. If you are a snorer, make sure you are drinking an adequate amount of water throughout your day, to make sure your nights are snore-free!