It's no secret that a good night's rest is key to a healthy, happy life. But what can you do if the main reason you can't get a good night's sleep is the sound of your partner?
More than half of Americans snore
, and yet an easy solution for this overnight problem can be hard to find. Snoring can easily keep another party up late into the night. Even if you sleep alone, snoring can be a sign of serious health issues. You might need to look into the source of the problem and attempt to find a solution.
Need help making it through the night and keeping things quiet? Read on, and we'll walk you through a few key snoring aids that might be able to fix your problems.
1. Sleep on Your Side Instead of Your Back
One of the most basic causes of snoring is simply tongue placement. If your tongue falls to the back of your throat while you sleep, it may actually partially block natural airflow in and out of your mouth. Snoring, as you may have guessed, can be the result.
The easiest way to fix this issue is simply by turning to one side or the other. This prevents your tongue from falling backward and blocking the air passageway.
2. Use Allergy Medication
Many people snore as a result of another medical issue. For example, if you suffer from allergies, you probably experience decreased airflow through your nostrils. Your nose gets stuffed up, and you are forced to breathe through your mouth.
This is the perfect setting for snoring to occur. If your snoring is allergy-based, you may be able to get allergy medication that helps to clear up nasal passageways. This clear airflow will greatly help reduce the amount of snoring you might experience.
3. Have Surgery
Snoring might also result from more serious issues with the nose. For example, individuals with a deviated septum might experience very restricted airflow through the nostrils.
People with such a condition, or many other nose-based maladies, might find they have to breathe through their mouth to get proper airflow. This means they likely will snore at night once unconscious.
It is possible to get surgery to fix a deviated septum or other nose-related issues. Getting surgery would solve both the immediate problem and get rid of the snoring issue overall.
4. Limit Drinking Before Bed
Everyone loves a good beer or glass of wine before bed. It's a great way to wind down at the end of a long day or to loosen up and relax. But that loosening is exactly why it might not be the right move for those who have issues with snoring.
Alcohol actually helps to loosen up muscles in the throat. Snoring can easily be produced as a result. It can be a better idea to have tea or water before bed if you want to avoid keeping your partner awake.
5. Quit Smoking
It's no secret that smoking cigarettes has a number of negative impacts on your health. They can harm your lungs and make it more difficult for you to breathe.
As you've probably put together by this point, having trouble breathing is the number one cause of snoring. If you are damaging your natural airways with cigarettes, you're more likely to begin or worsen existing snoring patterns.
It can be hard to quit cigarettes, of course. But you can add snoring to the list of reasons why you might want to start a course to break an addiction to nicotine.
6. Sleep With a CPAP Machine
If you have a serious snoring issue, it may be worth looking into more aggressively preventative measures. A CPAP machine is a pressurized mask that can be worn over your nose as you sleep.
While you rest, the CPAP mask works to keep your nasal passageways clear and open. This can help your overall general health, but it also helps to ensure that snoring can't occur. You can find out more
about CPAP and determine if it is the right method for you.
7. Try to Lose Weight
There is a reason that overweight people tend to have snoring issues more commonly than others. An excess amount of tissue in the throat can cause issues with the airflow out of the mouth and nostrils.
Exercise, healthier eating, and decreased calorie intake can help lose weight over a modest period of time. You can also see a doctor or nutritionist to help figure out the best weight loss plan for you.
With the added pounds off, you might find that you can breathe easier and that your issues with snoring have subsided or disappeared altogether.
8. Keep Your Bedroom Air Moist
Dry air can greatly contribute to the amount of snoring you might experience. This dry air can irritate nasal passages in your throat and make it more difficult to breathe.
So if you're experiencing snoring issues, creating moister air in your bedroom can help alleviate the issue. Consider purchasing a humidifier, which can help keep the air in your room cool, moist, and comfortable.
Snoring Aids to Help Your Sleep
It can be irritating to struggle with loud snoring overnight. Luckily, the above snoring aids can help to lessen or eliminate snoring. With a quiet night ahead, you and your partner can finally rest easy.
Having more problems in the bedroom? Keep browsing my blog for more relationship advice.