If you feel that your nights are not relaxing and that you are always disturbing those who share the room with you because of your snoring problems, we are here to help! Below, we list a few tips that can you stop you from snoring and change your life for the better!
Clear the Airways
One of the best solutions to improve nighttime snoring is to take a bath with very hot water before bed. The water vapor will clear the airways, allowing for cleaner breathing.
Another alternative to a hot bath is to have a decongestant on the bedside table, such as saline or seawater. You can find these alternatives in pharmacies, but it is important to get a medical opinion from your doctor or pharmacist so that they can explain what you should do.
This tip is also essential for people who suffer from allergies and snore for that reason.
Keep Your Bed Linen Clean
Like the previous tip, this one is also vital for those who snore and, at the same time, suffer from allergic reactions. When not changed at least once a week, pajamas, pillow, and even bed sheets tend to accumulate dust, which can intensify allergies and consequently increase episodes of sleepless nights.
Sleep on Your Stomach
It’s common that when you sleep on your back, you snore more, making more noise since the tongue and soft tissues end up blocking the airways. Therefore, you must find an optimal sleeping position since this will interfere with your sleep state and thus enable you to stop snoring.
One (apparently easy) solution is to always sleep on your stomach or your side. A tip for not turning over while sleeping is to put something on your back that hurts when it gets between your back and the bed. This way, you can prevent yourself from unconsciously turning upwards.
Have a Sleep Routine
Almost as important as a good sleeping position is to have a routine for it. Having a ritual before going to sleep, sleeping the same number of hours every day, or even just going to bed at the same time is a way for your body to get used to it and relax more at night, thus helping the body to reduce the daily oscillations, reducing the act of snoring.
Go on a Diet
Obesity and excess weight are one of the leading causes of snoring. That’s why if you want to stop snoring, you should lose some weight by dieting. You should opt for anti-inflammatory foods such as ginger and turmeric and eat a diet rich in vegetables and protein and low in fat and saturated foods.
In addition to the quality of your meals, it is essential that, at least at dinner, you also decrease the quantity. It is advised that the last meals of the day be lighter, easier to digest, and in small amounts. Alcohol should also be avoided about 2 to 3 hours before going to bed. This way, you will be able to have a more peaceful sleep and less likely to snore.
It is well known that smoking damages your health and the health of those around you. But smoking also increases the probability of snoring, since it interferes with the airways, narrowing them, making it more difficult to breathe in and out. If you quit smoking or cut down on packs, you will see a reduction in the noise you make while you sleep.
Use Some Appliances
When none of the previously mentioned tips is 100% effective, you should look for new strategies. One of them, which must be discussed with your doctor, is using a mandibular advancement device during the night, which will promote the opening of the upper airways without the need for surgery.
What this device allows is a millimetric and discrete advance of the jaw during sleep, which will improve your breathing and reduce (or even eliminate) snoring.
Do you have any other tips that prevent you from snoring? Share them with us in the comments below!