It may feel like the victim of snoring is the person sleeping next to the snorer but wait, think again. People who snore too much at night might be suffering from a breathing problem known as obstructive sleep apnea. They usually stop breathing for a short while when they are sleeping.
If you feel like sleeping next to the snorer is a tragedy, then imagine the misery of a snorer who cannot score zzz’s at a stretch due to breathing interruptions. Following are a few tips to help the snorers out there who need some help.
Practice Good Sleep Hygiene
Good sleep hygiene means taking a few measures to help you sleep better at night and achieve better sleep quality. Exercising is a good way to improve quality of sleep but it shouldn’t be done close to bedtime. Watching and reducing weight has also helped people reduce snoring but since everyone is different, it is not guaranteed to work for everyone.
Other habits that may reduce snoring include a light dinner, no intake of alcoholic drinks before bedtime and try not to get too stressed in the evenings. Surroundings matter too; make sure your bedroom is cold, dark and quiet so that you can sleep better.
Most people snore due to a blocked or stuffy nose, which can be very annoying and uncomfortable for the snorer. Increase your fluid intake throughout the day. Low fluid intake can result in thick secretion from the nasal passage and soft palate and make snoring worse.
- What to Do in Bed
Lying on your back can cause to snore more because your tongue slides back into your throat increasing vibrations. Instead sleeping on your back will considerably reduce your snoring. If you aren’t very comfortable sleeping on your side, then investing in a full-body pillow is a very wise idea. It will help your sleeping position and provide support.
- Pillows: Care or Tear?
Some people might also snore because of allergens that might be on your pillows. Stay in habit of cleaning and washing your pillows routinely. Of course a better idea would be change your pillows all together and also purchase allergen-blocking cases. It is not very commonly applied but pillows need to be changed every 6 months.
In case you are fully aware of your snore problem and it is being caused by allergies, then keep pets need to be banned from the bedroom, throughout the day, not just at night.
Another thing that has been proven to be effective is nasal strips. If you snore due to a blocked nose, then this should provide some relief and open up your nasal cavities. This will make breathing easier and less noisy. This will only show results if you are snoring because of your nose and not your throat. A hot shower or a neti pot before hitting the hay might also work.
Well, if nothing works and you are still a noisy (and annoying) sleeper then it is time to seek expert help. In this case, take it to a sleep specialist. You could be silently suffering from sleep apnea without knowing and it comes with a list of fatal heart diseases including strokes and heart attacks. It is essential to be a 100% sure you have no serious breathing problem while sleeping.
One would also suggest medical attention and make sure to ask your doctor of other safe options. There are multiple over-the-counter medications and herbal remedies and snoring devices from websites like www.snorebore.com/ available. These are worth a shot. It is not necessary that these remedies are tested and have a strong evaluation, but maybe set them aside as the last resort.