There are few things more obstructive to getting a good night’s sleep than snoring. Around 30-40% of people snore, with men the more likely culprits than their female counterparts. It may also be a less pleasant ‘side effect’ of aging, as the likelihood of snoring is thought to increase with age.
Considering that snoring can have serious medical and social consequences (and two people often suffer for every person who snores), it’s important to get on top of it!
Many think that medication or surgery is the only solution. However before these try the following seven tips to reduce or eliminate snoring:
- Sleeping on your side: This prevents the base of your tongue and soft palate from dropping to the back of your throat, meaning that there won’t be as much friction to cause the sound of snoring.
- Lose weight: Overweight people often snore, as excess weight around the neck can put pressure on the airway, causing a partial collapse. Exercise will help with this, as well as toning the muscles in your throat.
- Avoid alcohol and tranquilisers: These relax the muscles around the throat and jaw, making you more likely to snore.
- Treat your allergies: Snoring can often be a symptom of allergies, as a blocked nose will force sufferers to breathe through their mouth. Try antihistamines to get symptoms under control.
- Stop smoking: Smoking seriously damages the respiratory system and irritates the membranes in the nose and throat, leading to snoring (as well as other unpleasant health consequences).
- Elevate your head: Sleeping with your upper body higher can help take some of the pressure off your airway. Raise the head of the bed by putting posts underneath the bed, or prop your upper body (not just your head) up with pillows.
- Use an anti-snoring mouthpiece: Using an anti-snoring device, like SnoreMeds, will help to hold your jaw in the right position and prevent the airway from becoming blocked during the night. This means that the sound of snoring is never created, and the user (and their partner) will wake up feeling refreshed and well rested.
Taking drugs to reduce snoring need not be necessary, as easy, natural steps towards stopping snoring can have a huge effect. Combining lifestyle changes with a snoring solution like SnoreMeds will help stop snoring in a safe, effective way.
Time to hit the sack, without the sound!