Snoring occurs when your body relaxes and compresses the airways behind your tongue, causing the air to move with more force. This increased force causes the soft tissue to vibrate and suddenly it sounds like you are sleeping with a hibernating bear!
Here are 8 things that can be done to reduce and possibly even eliminate snoring:
- Change your sleep position. By moving to a side lying position, the airways stay open and the noise stops. Pillows, especially a large body pillow, will help keep you supported and comfortable.
- Change your pillow to reduce dust mites, which may be causing allergies. Try a pillow that supports your neck, slightly pushing your chin up, as this may reduce the compression in the airways and reduce snoring.
- Avoid alcohol, especially in the evening, as alcohol tends to result in longer, louder snoring while your body is completely relaxed.
- While skinny people snore too, losing weight (if you didn’t snore when you were thinner) may be the answer to stop snoring. Carrying extra weight will narrow the airways even more than if you are a normal, healthy weight.
- Stay away from dairy, as this food group produces more mucus and can make you congested, aggravating an existing problem. In fact, steer clear of all foods that you’re allergic to, as this will result in an increase in mucus and a narrowing of the airways.
- Some people have success with mouth guards that keep your tongue from falling back and blocking the airways.
- Nasal strips help to keep the airways open, reducing and even eliminating snoring for some people.
- Finally, if all else fails and you are still snoring like a champ, you may want to speak with your doctor to determine if you have obstructive sleep apnea, a serious condition that results in loss of sleep and low oxygen levels in the body. If you have sleep apnea, you may need to use a medical device called a CPAP machine, which maintains a constant pressure in your airways, so they do not collapse.
Snoring has been a problem for many of us, regardless of whether or not you are the one doing the snoring or are living with someone who does. Try some of these remedies to see if you can resolve the problem, or talk to your doctor about testing for sleep apnea.
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