11 Ways to Stop Snoring
Many people snore occasionally. To some, it’s just a minor nuisance. But loud, frequent snoring can severely affect both the amount of sleep you get and the quality of sleep you experience. If you go through the day tired, lethargic, and unable to concentrate, nighttime snoring may be the culprit.
Fortunately, there are many steps you can take to help curb snoring. Central California Sleep Center of Fresno offers these 11 tips to help you stop snoring—improving your health, your productivity, your relationships, and your sleep.
Sleep on a schedule
Establish a regular nighttime sleeping ritual is key to getting a good night’s rest. Go to bed at the same time every night, even on weekends. By doing so, your body will establish a regular sleep-wake cycle; enabling you to get the rest you need while minimizing snoring.
Carrying around extra weight is a major cause of snoring. Fatty tissue can build up around the throat and neck, obstructing your airways during sleep. Check your body mass index to determine your target weight.
Avoid alcohol and sedatives
Drinking, especially before bed, relaxes the throat muscles, obstructing airflow during sleep. Sleeping pills and certain sedatives can have the same effect. Talk to your doctor about your prescription drugs, as some may be a cause of snoring.
Exercising regularly helps develop muscle tone throughout your body, including in your throat. By strengthening these muscles, they are less likely to relax and impede breathing during sleep.
Smoking can cause many health problems, snoring being one of them. Smoking irritates the membranes in the nose and throat, causing airway blockage during sleep.
Clear nasal passages
Going to bed with a stuffy nose is almost certainly a recipe for snoring. Before you go to sleep, take a nasal decongestant or wear a nasal strip throughout the night to reduce the risk of snoring.
Get off your back
Sleeping on your side or abdomen is a great way to reduce snoring. When you sleep on your back, the force of gravity can make your tongue and throat tissues fall back, obstructing your airway.
Watch what you eat before bed.
Heavy meals, caffeine, and dairy products can interfere with your sleep and cause snoring. Avoid consuming caffeine or large meals within two hours of bedtime.
Use a Humidifier
Breathing dry air in the bedroom can irritate the throat, resulting in snoring. Use a humidifier regularly to moisten the air a bit.
Elevate your head
Something as simple as using a bigger pillow can also help stop snoring. Elevating your head by as little as a few inches can improve airflow by repositioning your tongue and jaw. There are several specially designed pillows on the market designed to reduce snoring while ensuring comfort during sleep.
Call Central California Sleep Center
Habitual snoring may be a sign of a serious underlying medical condition known as obstructive sleep apnea. Though it is one of the most under-diagnosed of all sleep disorders, it is also one of the most treatable.
Central California Sleep Center’s Dr. Weldon Schapansky can help. In partnership with your physician, psychologist, or sleep therapist, Dr. Schapansky can provide a life-changing oral appliance therapy (O.A.T.), one of the newest, non-surgical treatments of snoring and Obstructive Sleep Apnea (O.S.A.).
Stop snoring forever. Get better sleep for a better life. Contact Central California Sleep Center and request a consultation today.