Snoring is a common problem that can keep you and your spouse awake at night. It’s estimated that 90 million adults in the United States suffer from this problem. When you snore, the muscles in the throat relax, causing vibrations in the uvula and soft palate above the throat. While it is normal to snore from time to time, if you find it occurring more often than not, you need to take a proactive approach to stop the snoring. Follow these home remedies to help ensure you get a restful night’s sleep.
1. Improve Your Sleep Position
Your body’s position while you sleep plays an important role in snoring. Several studies have found that sleeping on your back or in a supine position causes snoring to increase due to gravitational forces on the airways, tongue, and soft palate. Sleeping on your side or in a lateral position tends to reduce the occurrence.
2. Maintain a Healthy Weight
Your weight can influence the severity of snoring. As excess fat deposits around the throat and neck area, the airways narrow and the muscles in the throat lose muscle tone, allowing them to collapse. In addition to snoring, you will also have an increased risk for sleep apnea. To stop the negative impact on your sleep quality, improve your health by maintaining the proper weight and exercising regularly.
3. Limit Alcohol Consumption
Alcohol will cause the muscles in your throat to relax. If snoring has become an issue for you, it is important to limit your alcohol consumption. It is best to avoid drinking at least three hours before going to bed.
4. Open Nasal Passages
Nasal blockages often result in mouth breathing throughout the night as airflow to the throat becomes limited. This can occur for several reasons, such as inflammation, congestion, and large adenoids. To open the passages, try over-the-counter remedies, like Breathe Right Trips, saline spray, or decongestant medicine.
5. Improve Your Sleep Hygiene
Sleep hygiene is the habits you form while going to bed at night. Simple mistakes, like consuming alcohol and smoking, can increase the occurrence of snoring. To promote a restful night’s sleep, make simple changes, such as:
- Going to bed at a set time every night
- Get plenty of sunshine during the day
- Get regular exercise
- Avoid spicy meals, alcohol, and tobacco
- Do something relaxing before bed
- Create a sleep-friendly environment
- Go to bed when you’re tired
Sleep Better and Breathe Easier
If home remedies do not make a difference, you need to see a sleep specialist to rule out an underlying condition, such as sleep apnea. Dr. Rodgers of Sleep Better, Georgia will discuss the issues you are having and may recommend a sleep study to ensure you do not suffer from a sleep disorder. He will create a customized treatment plan to help you sleep better and breathe easier. Contact Sleep Better Georgia to schedule a consultation.