Are you having trouble snoring? If so, you’re far from alone: 45% of adults snore occasionally, and 25% of them do it regularly.
Despite being a common butt of jokes, snoring is serious business. It can be a sign of underlying health issues, such as obstructive sleep apnea. And even if your snoring is just a nuisance, it’ll still disturb your partner’s sleep.
The good news: snoring isn’t an unsolvable problem. Here are five effective adjustments that can help you stop or reduce snoring.
- Sleep on Your Side
The likelihood of snoring changes depending on what position you sleep in. If you sleep on your back, the base of your tongue collapses to the back wall of your throat. This can create a vibrating sound during sleep.
The simple solution to this is to try sleeping on your side. If you’re having trouble retraining your sleep habits, use a body pillow for support. Another DIY fix is to tape tennis balls to the back of your pajamas.
- Avoid Cigarettes and Alcohol
It’s well documented that cigarettes increase your risk of snoring. Cigarette smoke irritates your respiratory tract, which may start swelling. That makes it harder for air to get through, leading to snoring.
Alcohol has a similar effect, except it’s more dose-related. The more you drink before bed, the more likely it is that you’ll snore. If you don’t want to stop drinking or smoking, at least try cutting back on it.
- Maintain a Moderate Weight
If you’re obese or overweight, losing weight is one of the best ways to solve your snoring problem. Gaining weight—especially around your neck—makes you far more likely to develop obstructive sleep apnea.
Make sure to approach weight loss in a consistent and healthy way. In the long run, crash diets are unlikely to make you stop snoring. Focus on eating smaller portions and nutrient-rich foods to reduce your caloric intake.
- Use an Oral Appliance
Oral appliances are dental devices that sit in your mouth during sleep. They’re designed to treat both snoring and sleep apnea. They tend to work by either advancing the lower jaw or holding the tongue in place.
Most oral appliances are customized to keep patients comfortable. As an example, these snoring appliances provide a unique air channel that ensures an unobstructed flow of air through the throat.
- Get More Sleep
Bad sleep habits can create an effect similar to drinking alcohol. If you don’t get enough sleep, you’ll be too tired when you do hit the sack. Your throat muscles then get more relaxed, causing you to start snoring.
It works the other way around, too! Snoring increases your risk of sleep deprivation, which can interrupt your slumber. To avoid these issues, make sure to regularly get seven to nine hours of good night’s sleep.
Reduce Snoring With These Tips!
With some luck, these tips will help you reduce snoring. If none of them help, reach out to a doctor. This is particularly important if snoring reduces the quality of your sleep or you think you have sleep apnea.
Want to know more about how to reduce snoring? Keep checking out our Health section!