Life can be difficult, so getting plenty of sleep is vital. But when you sleep next to someone who is loudly sawing logs, aka snoring, sleep can be as elusive as a unicorn sighting. Before you schedule your partner for a consultation with the best Rhinoplasty surgeon in town, try some of these simple remedies for snoring.
8 Simple remedies for snoring:
1. Clean up Your Sleep Hygiene
This includes moving anything that is not part of a bedroom into another room. For example, do not have a television or desk and computer in your bedroom. Use your bedroom for sleep and sex only. Create a warm and comforting space in your bedroom.
2. Change Your Pillow
There is nothing more comforting than an old familiar pillow. However, they can contain dust mites and other allergens that prevent you from getting a good night’s sleep, as well as cause snoring. A new pillow will last longer in a protective covering and help to limit allergens.
3. Switch Sleeping Positions
Many individuals that sleep on their back are prone to snoring. Sleeping on your side or stomach can help you breathe better, and therefore, stop snoring. There several ways to encourage side sleeping, one is to tape tennis balls onto your pajama backs. This is the most uncomfortable way to remind one no to sleep on their back. Another is to prop up the head of the bed with bricks under the legs. A better and much more comfortable way is to invest in a body pillow to prop your back against.
4. Open Your Nasal Passages
Snoring begins when the nasal passages are blocked or narrowed. By taking a hot shower before bed, which includes a saline nasal rinse, will help to open up nasal passages. You could also try nasal strips that stick to the outside of the nose.
5. Avoid Alcohol and Caffeine
Drinking too much caffeine can cause your body to “stay awake” and this could lead to snoring. Drinking alcohol within 4 to 6 hours of going to bed can adjust the tones of the muscles at the back of your throat. This is a major cause of snoring.
6. Loss Weight
This may not seem like a simple task to undertake to help stop snoring, but the results will help far beyond a good night’s sleep. Losing weight, especially around your neck and face, will help your throat stay open and alleviate snoring.
7. Treat Allergies
If you suffer from seasonal allergies, use an over-the-counter medication to help reduce the swelling and itchiness in your nose. The swelling is what is contributing to your snoring.
8. Correct Structural Nasal Passages
Some individuals are born with a deviated septum or other irregularities in their nasal passages. This can be corrected by a certified rhinoplasty surgeon. You will find that you will not only breathe better, but you will stop snoring once the nose is fixed.
If you sleep alone, you can still tell if you snore by recording your sleep. If you suffer from daytime drowsiness or other tell-tale-signs of sleep disturbance, get a sleep study done.