Oct 28, 2022
3 min read
5 Ways to Help with Snoring That Actually Work
If you're reading this, chances are you, or someone you know, struggles with snoring. Snoring can be a real pain—literally and figuratively. It can cause sleep deprivation for the person who snores and their bed partner, which can lead to fatigue, irritability, and a host of other issues. But the good news is that there are plenty of things you can do to help mitigate snoring. In this blog post, we'll go over 6 of the most effective methods for reducing or eliminating snoring.
1. Use a pillow to prop up your head.
If you struggle with snoring and often find yourself waking up with a sore throat, using an extra pillow or two to prop up your head can help prevent this by keeping your airway open as you sleep. Doing this will also help reduce any GERD symptoms you may experience. Just be sure not to use too many pillows, as this can lead to neck pain.
2. Try an anti-snoring mouthpiece or nasal strip.
If simply sleeping on your side doesn't seem to be enough, there are some products you can use that may help further reduce or even eliminate your snoring. Anti-snoring mouthpieces work by bringing your jaw forward slightly so that your tongue doesn't fall back into your throat as you sleep (which is what causes the obstruction that leads to snoring). Nasal strips are placed over the bridge of your nose and open up your nasal passages so that air can flow more freely through them (thus reducing or eliminating snoring). Though they may take some getting used to, these products can be very effective at reducing snoring for many people.
3. Clear any congestion before bedtime.
If you have any congestion in your nose or throat—whether it's due to allergies, a cold, or sinusitis—it's important to clear it out before going to bed so that it doesn't contribute to snoring during the night. There are a number of ways you can do this, including using an over-the-counter saline spray or taking a hot shower before bedtime (which will also help relax you and make it easier to fall asleep).
4. Stay hydrated during the day (but not right before bed).
Drinking plenty of fluids during the day helps keep the mucous membranes in your nose and throat moist, which prevents them from becoming irritated and inflamed—two things that can lead to snoring at night. Just be sure not to drink too much fluid right before going to bed, as this can cause you to wake up multiple times during the night to use the bathroom, disrupting your sleep and leading to fatigue during the day.
5. Avoid alcohol before bedtime.
Alcohol relaxes all the muscles in your body, including those in your throat—which can cause snorting and snoring when you sleep. So if you want to avoid making noise at night, it's best not to drink alcohol within several hours of hitting the hay.
Anyone who has ever shared a bed with a snorer knows how frustrating it can be . Not only does it make it difficult for the person sharing the bed get a good night's rest , but it can also lead morning headaches , daytime fatigue , irritability ,and even tension in personal relationships . If left unchecked ,snoring could even be indicative of underlying health issues like sleep apnea . The good news is that there are plenty of things you can do — both on your own behalf and if you're tryingto help somebody else —to lessen its frequency or even stop it altogether . Implementing just one or two of these tacticscan make all the difference in how well everyone sleeps through thenight !