You have reached this page for a reason. Perhaps your partner has informed you that you snore. Or maybe you’re the partner who needs a bit more shut-eye. Either way, something has to be done. Snoring is not only extremely annoying, it’s also quite dangerous for a person’s health. Along with getting a sleep study and a CPAP machine, these 7 tips will help reduce snoring.
Change Your Sleeping Position
If you are a dreaded back sleeper this one if for you. I know it’s difficult to change a sleep position you’ve had your whole life, but you definitely have to try. Sleeping on your back can collapse your airway, making snoring inevitable.
Switching to your side might just be the ticket. While side sleeping on its own is enough to reduce snoring, using your CPAP machine in conjunction with this new position will definitely boost the effects.
It might be a challenge at first to switch sleeping positions, but there are a number of devices out there to help. Start off with a pillow that encourages side sleeping. There are a range of pillows out there from neck pillows to full-body pillows, and quite a spectrum of prices. Try one that looks comfortable and has good reviews. A decent pillow can help keep you on your side.
If you need further encouragement to stay in the right position, some people make modified nightshirts with tennis balls on the back of the shirt. While this might sound like a skit out of I Love Lucy, it will be a gentle way to train yourself into the correct sleeping position. It’s hard to know when you change sleeping positions when you’re actually asleep. Tennis balls on your back will be annoying enough to encourage you to go back to your side without waking you up
Cut Down on Alcohol Consumption
I hate to be a downer, but alcohol consumption leads to snoring. Alcohol is classified as a depressant which leads to relaxation and sleepiness. However, it also relaxes the throat muscles enough which can interfere with your natural breathing function. When you’ve had a drink or two, it can obstruct your airway encouraging further snoring.
I’m not suggesting that you never have a drink again, but you should certainly reduce the amount. Timing also matters. Try to cut the nightcaps out of your routine. You should stop drinking alcohol several hours before bed to see the maximum benefit.
Drink More Water
Hydration is a key factor for overall health. Many people who snore may not realize that a huge weapon to combat snoring is water: our bodies need a certain amount of water for optimum performance. Dehydration can lead to a buildup of mucus in the throat, which can exacerbate snoring.
There are different recommendations out there regarding how much water to drink. Some say drink at least 8 glasses of water a day, others state that you should drink half of your body’s weight in ounces. So, a 200-pound person would drink 100 ounces of water daily. There really isn’t a magic number. Drink when you’re thirsty and maybe exceed that by a bit. Of course, you should always consult a doctor before making any major changes in your routine.
Also, don’t forget to quit hydrating a few hours before bed, or you’ll lose sleep over the many bathroom breaks.
Work Out
I’m not talking about push-ups or bicep curls. A great way to reduce snoring is to workout your throat and tongue. This might sound like a joke, but it’s totally serious. Strengthening both your throat and tongue can help them from becoming too relaxed.
A great throat workout is as simple and enjoyable as singing. You don’t have to have any great talent to sing. Just belt out some of your favorite tunes in your car and throw yourself a concert in the shower.
As for your tongue, you can practice rolling your Rs. This is a great way to strengthen your tongue. You can also slide your tongue back and forth the length of your mouth a few times a day. You should see improvement in no time.
Diet Changes
Simple dietary changes can really help reduce how much you snore. Cutting out foods that cause inflammation and mucus will especially help. Dairy, sugar, and wheat are some of the biggest offenders. I know these foods are delicious, but they are also pretty high on the snore-inducing food list.
Don’t worry! You don’t have to swear them off completely. You can still reach for that crusty bread and brie every once and awhile. Just be sure to reduce the frequency.
Weight Loss
Losing weight can greatly impact how much you snore. The problem is, snoring can greatly impact weight loss. Don’t worry, though. All is not lost. If you aim to lose just a few pounds, it can greatly impact how much you snore.
Small changes such as eating right and exercising in conjunction with the tips in this article should help you meet some of your goals and improve your snoring.
Add Moisture
Dry air can really aggravate snoring. Adding a nice humidifier to your nighttime routine can really help decrease that pesky snoring. The lubrication in the room will help the air move more freely without vibration in your airway. Another bonus tip is to have a nice relaxing hot shower before bed. The steam will be another way to add moisture. Plus, warm showers are just plain enjoyable.
If you implement a few healthy lifestyle changes along with faithful compliance with your CPAP machine, you should be able to reduce or even stop snoring once and for all.
