With snoring affecting roughly 90 million adults in America, you aren’t on your own should you fall into this category. While snoring can be harmless for some, it can be a symptom of serious health problems like obstructive sleep apnea.
It’s vital that you get a good night’s sleep for your physical and mental wellbeing, so if you’re worried about your snoring problem, there are lots of strategies and treatments you can try out, such as the ones listed below.
Lose Weight
Those who are overweight are more likely to snore, so the best place to start in combatting your snoring problem is by losing weight. Doing so will decrease the amount of tissue in your throat, which could be causing you to snore. There are lots of ways that you can shed the pounds, such as by eating healthier, ensuring you get regular exercise into your routine, as well as reducing your caloric intake. If you want to make a change, but you’re having difficulty losing weight, you should consider booking an appointment with a nutritionist or your doctor who can advise you further.
Change Your Sleep Position
You may not realize it, but the position you sleep in could be having an effect on how much you snore. If you sleep on your back, your tongue may move towards the back of your throat, causing your airways to be partially blocked which can increase snoring.
Sleeping on your side may be all it takes to reduce or eradicate your snoring altogether. When we fall asleep, it can be hard to stay in one position, so if you find yourself rolling onto your back, there are various things you can do to stop this, such as investing in a new mattress and purchasing a wedge pillow.
Use a CPAP Machine
If you have been diagnosed with obstructive sleep apnea, you may have been advised to use a CPAP machine to help with symptoms associated with the condition, such as snoring. Wearing a pressurized air mask as you sleep will keep your airways open and reduce snoring. A CPAP machine can also lower your risk of heart disease, diabetes, and improve your emotional stability and concentration. While the device may take some time to get used to, you should notice the health benefits immediately.
Try Mouth Strips
For those who sleep with their mouth open, you are far more likely to increase disordered breathing, decreased productivity, and potentially serious health complications. Breathing through your nose instead is easier said than done, so you may benefit from using mouth strips. There are companies like SomniFix who sell mouth strips which you place on your lips, but also allow for natural jaw movement. Although it can be daunting at first, many people who use mouth strips notice the health benefits and sleep improvements within a matter of days.
Drink More Water
Drinking plenty of water throughout the day is crucial to our health and wellbeing. Not only can it help improve your mood and memory, water may boost exercise performance, aid weight maintenance, and most importantly, reduce snoring. Being dehydrated leads to mucus that forms in your nose, which could elevate your snoring, so factoring in plenty of water is key. If you struggle to drink the recommended amount, there are lots of easy strategies that can boost your water intake.
If you have a serious snoring problem, you can develop conditions like sleep apnea and be at a higher risk of having a stroke. To combat your snoring and improve your sleep quality, all the strategies and treatments listed above may help.