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If you are an occasional snorer or one who regularly saws logs, you are far from alone. In fact, 44 percent of men and 28 percent of women ages 30-to-60 snore according to the organization Sleep Foundation. But it increases to half of the population who are over 60.
Snoring is the noise made from air passing through your airway when it is partially blocked. For many people, this is an annoyance to their partners who have to listen to it, or a source of embarrassment when you fall asleep during your morning commute. But for others, it could signal a health risk, so be sure to have it checked.
You may not know that there are things you can do to reduce or stop yourself from snoring. Check out these six tips to a quieter and better sleep.
Change sleep position
If you are a back sleeper, this could be the cause of your snoring, according to WebMD. Changing sleep positions and sleeping on your side could prevent snoring. You can use a body pillow – a full-length pillow that supports your body – to keep you on your side. Another way to stay off your back is to Velcro tennis balls to the back of your pajamas so that it will be uncomfortable to stay on your back.
Change your pillows
There are two reasons to change your pillows frequently if you snore. The first is to get rid of the dust mites that could accumulate in your pillow and cause you to have an allergic reaction. If you feel fine all day and get congested at night, it could be time to change your pillows so you can sleep easier.
Replacing your pillows can also help you to elevate your head which can open your throat passages so you do not snore.
Open nasal passages
Opening your nasal passages helps if your snoring begins in your nose. If your nose is clogged or narrowed, air passing through is likely to produce snoring. There are some easy ways to open these passages up.
You can take a hot shower before you go to bed. Rinsing your nasal passages with a salt water solution while you are in the shower or you can use a neti pot. Over-the-counter stick-on nasal strips could help with this type of snoring.
Allergies can also reduce airflow in your nose. There are plenty of allergy medications or nasal sprays that can help relieve congestion and reduce snoring.
Get enough sleep
This may not seem like a cause of snoring but if you do not get your full ZZs, you are more likely to snore, according to Healthline. If you are sleep deprived – getting less than 7-9 hours of sleep a night – can cause your throat muscles to relax and this can cause an obstruction that leads to snoring.
Stay hydrated
Drinking fluids and staying well hydrated can also help to reduce snoring reported WebMd. That’s because secretions in your nose become stickier If you are dehydrated and this is a common cause of snoring. You should consume 11 cups of water daily from food and fluids and avoid drinking alcohol before bed.
Use an antisnoring mouthpiece
There are a variety of dental devices available that can help you to stop snoring, suggests the Sleep Foundation. One type is a mouthguard that is known as a mandibular advancement device (MAD) that that fits over your teeth and move your lower jaw forward. This realignment helps to stop snoring.
The other type is a tongue stabilizing device that is called a TRD or TSD. This mouthpiece fits between your teeth but keeps your tongue in place. This type of device can reduce the intensity of snoring by 68 percent.
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