Snoring can be disruptive not only to your own sleep but also to those around you. However, there are several lifestyle changes and home remedies you can try to prevent or quiet snoring.
Firstly, if you are overweight, losing weight can significantly reduce snoring. Extra tissues in the throat due to excess weight can contribute to snoring, so shedding those pounds may alleviate the problem.
Another effective tip is to sleep on your side instead of your back. When you lie on your back, your tongue can fall backward into your throat, narrowing the airway and obstructing airflow. Sleeping on your side can help keep your airway open. If you struggle to stay on your side throughout the night, you can try sewing a tennis ball into the back of your pajama top to discourage back-sleeping habits.
Raising the head of your bed by about 4 inches can also make a difference. This elevation can help keep your airway more open and reduce snoring.
For nasal congestion or obstruction issues, nasal strips or external nasal dilators may be beneficial. Nasal strips are adhesive strips applied to the bridge of the nose to increase the nasal passage area, improving breathing. External nasal dilators are stiffened adhesive strips placed externally across the nostrils to reduce airflow resistance. However, note that these remedies are not effective for obstructive sleep apnea (OSA).
If you have chronic nasal congestion, your doctor may recommend a prescription steroid spray to alleviate the issue. Structural defects like a deviated septum may require surgical correction.
Limiting or avoiding alcohol and sedatives before bedtime is crucial. These substances can relax muscles excessively, including those in the throat, leading to increased snoring. Quitting smoking can also reduce snoring, among other health benefits.
Ensuring you get enough sleep is essential for overall well-being and can also impact snoring. Adults should aim for at least seven hours of sleep per night, while children and teens require varying amounts depending on their age.
By incorporating these simple lifestyle changes and home remedies, you can take proactive steps to reduce snoring and improve the quality of your sleep.
