Photo Credit: Vladislav Muslakov (Unsplash)
Many adults occasionally snore, so there’s a good chance that you snore in your sleep, or that you know someone who does. Your snoring may even provide some entertainment for your friends and family, but over time, snoring can become a serious health problem. In the most extreme cases, people will seek medical intervention to deal with their snoring issue. However, before you get to the point where you start Googling ‘best FDA approved procedures for snoring’ there are a number of less invasive procedures you may wish to consider. If you’ve got a snoring problem that is becoming a nuisance, here are a few simple solutions that may just help:
Adjust Your Sleeping Position
One of the easiest ways to alleviate snoring is to change your sleeping position. Lying flat on your back makes the base of your tongue and palate collapse towards the wall of your throat. This causes a vibrating sound during sleep. You can change things up by sleeping on your side. Consider using a body pillow to support you if you struggle with this new sleeping position. If your snoring continues regardless of the position, obstructive sleep apnea could be the cause, and you should consult a doctor.
Drop a Few Pounds
While it is not the case for everyone, those that are carrying a few extra pounds tend to have more severe snoring issues. Consider whether you’ve put on weight recently and if that could be linked to the snoring problem. Extra weight (especially around the neck) can exacerbate snoring, as it squeezes your throat to collapse during sleep. Try to shed that extra weight, and hopefully you see an improvement in your sleep.
Alcohol and sedatives can reduce the tone of muscles at the back of your throat and result in snoring. Give up those nightly glasses of wine or whisky to eliminate this as the source of your snoring issue.
Ensure You Get Regular Sleep
Believe it or not, poor sleeping habits and irregular rest patterns have a similar effect to the impact of drinking. Going too long without enough sleep means that when your head hits the pillow, you’ll be overly tired and sleep more deeply, causing your muscles to relax, resulting in snoring.
Keep Yourself Sufficiently Hydrated
In addition to avoiding alcohol, you should ensure you are sufficiently hydrated by drinking the required eight glasses of water a day. Being dehydrated means that secretions in your nose and soft palate become sticky, which can lead to snoring.
Snoring is a fairly common occurrence, and is nothing to be embarrassed about. Generally speaking, the causes of snoring are pretty straightforward. However, allowing your snoring to escalate can be problematic for both your health and potentially your relationships if you’re keeping someone awake at night. By making a few lifestyle changes, you may find you can solve the issue at hand before the need for a complex medical procedure becomes necessary.