When it comes to snoring, it is one of those things that pretty much every single human being is familiar with. And even if you don’t suffer from this noisy nighttime problem yourself, there is a good chance that you know someone who does. Did you know that snoring affects about 50% of the world population? That’s right – and for about 25% of us, snoring has become a bad habit. By the way, have you ever wondered why so many people snore these days (or nights)?
When you go to sleep, your neck muscles relax, and when the neck muscles get too relaxed, both your throat and your nose become too narrow for the right amount of air to pass through to your lungs. This causes a vibration in the surrounding tissue, which ultimately ends up producing the sound that we all know as snoring. The narrower your throat and nose become, the louder the snoring.
Apart from being pretty nasty to listen to, snoring can also affect the way you sleep at night. For instance, not only does snoring reduce the quality of your sleep, but it can also lead to some more serious issues, such as chronic sleep deprivation or sleep apnea. If you have ever woken up feeling all tired and cranky, well, there is a good chance that snoring was the main cause of your condition. If you tend to snore almost every single time you go to sleep but don’t know how to get rid of your snoring problem, here are some really good things that you should try doing!
Try Changing Your Sleep Position
Sleeping on your back can make the base of both your soft palate and your tongue collapse to the back wall of your throat. This is something that can cause a vibrating sound in your throat while you sleep. However, the solution to this problem is actually much more simple than you may think – all you need to do is sleep on your side. If you still don’t feel any positive changes when it comes to your snoring problem, you should try and get yourself a nice, full-length pillow that can support your entire body.
Elevate Your Head While You Sleep
Sleeping on your side didn’t help you get rid of your snoring issue? Well, you should totally try and elevate your head more while you sleep then. The next time you go to bed, try and prop your head up just a little bit more than you usually do. This position should help open up your airways, making it easier for you to breathe throughout the night. Simply putting one or two pillows under your head should do the trick.
Practice Good Sleep Hygiene
Poor sleep hygiene – also known as poor sleep habits – can leave a negative effect on the quality of your sleep. For instance, spending too many hours at your workplace without getting the right amount of sleep is pretty much never a good idea because even when you finally come home and hit the bed, your body will already be completely burned out. This makes you sleep both deep and hard, and when you sleep like that, your muscles can become pretty floppy, which is something that usually leads to snoring.
Don’t Drink Alcohol Before Going to Bed
Although it is true that consuming alcohol is always a bad idea, it is an especially bad idea to do it when you are just about to go to sleep. The main reason for this lies in the fact that alcohol can reduce the resting tone of the muscles that can be found in the back of your neck, increasing your chances of snoring. With this in mind, consuming alcohol just a few hours before going to sleep can only make your snoring problem even worse.
Try and Lose Some Weight
Weight loss is one of those things that can really help you out when it comes to your health in general, but when it comes to this particular problem, it may not work for everyone. However, it is still a good thing to try since it is good for your overall well-being. When it comes to snoring, gaining weight around your neck is particularly bad because all that extra weight has the potential to squeeze the internal diameter of your throat, which can lead to snoring. That being said, if you have gained weight and started snoring but didn’t snore before you gained weight, you should try and lose some of that extra weight.
Stay Hydrated By Drinking More Water
There is absolutely no doubt that staying hydrated is one of the best ways to maintain good physical health, and even though drinking more water is always a good thing to do for just about anyone, it is particularly good for people who tend to snore at night. Failing to provide your body with the right amount of water each and every single day could end up resulting in mucus forming in your nose, and this mucus is what makes you snore at night. That being said, make sure to drink about 3,7 liters of water if you are a man or about 2.7 liters of water if you are a woman on a daily basis.
Open Your Nasal Passages
If your snoring issue usually starts in your nose, keeping your nasal passages open might be able to help you get rid of that issue. So, if your nasal passages are either narrowed or clogged due to a cold or something like that, you are much more likely to experience snoring. Have you ever considered taking a hot shower before going to bed? If you haven’t, you should totally do it tonight! It might be able to help open up your nasal passages, making it easier for you to breathe while you sleep.
And there you have it! These are some of the best methods that you can use to get rid of your snoring issue. If you are not a hundred percent sure which one of the aforementioned methods you should go with, feel free to try them all until you find one that works for you.