Snoring is a common problem that affects millions of people around the globe. If you snore, you might want to consider changing your sleeping position to reduce snoring.
The average adult breathes 20 times per minute during sleep. This means that every time you breathe out, you also breathe in the air from the environment. As a result, the air gets trapped between your soft tissues and your upper airway. This causes the muscles in your throat to relax, which leads to snoring. Katherine Schwarzenegger Is Having A Hard Time Sleeping too. Check why now!
In this blog post, we will discuss some methods that can help reduce snoring caused by sleeping in the wrong position. Read on to learn more!
Sleep on your left side to reduce snoring.
This is the number one way to reduce snoring. Sleeping on your left side allows gravity to work in your favor, keeping your tongue and soft palate from falling back into your throat and blocking your airway.
Use A Pillow To Prop Up Your Head.
We’ve all heard this before, but did you really believe it? The old saying goes something like this: “A pillow under your neck helps prevent snoring.” Well, it turns out that there’s some truth behind this old wives’ tale. If you find it difficult to sleep on your side, try propping up your head with a pillow. This will help keep your airway open and reduce snoring.
Sleep On A Firm Mattress.
A good night’s sleep is essential for overall health and wellbeing. A soft mattress can cause discomfort and pain throughout the body. When sleeping on a soft mattress, the weight of the body compresses the spine and neck causing muscle strain. This can lead to headaches, backaches, and neck pains. Sleeping on a hard surface can help alleviate these issues.
Elevate The Head Of Your Bed.
Another way to keep your airway open while you sleep is to elevate the head of your bed. This can be done by When lying down, the head should always be elevated at least 6 inches off the ground. If possible, elevate the head higher than this. Lying flat on your back while sleeping can cause pressure points in the neck that may result in neck aches and stiffness.
Avoid Sleeping With Alcohol In Your System.
Drinking alcohol before going to sleep can cause snoring because it relaxes all parts of the body, including muscles and soft tissue in the throat and mouth area which can cause these areas to narrow when inhaling and thus block breathing passageways and hence causing snoring sounds! So try not drinking too much before you go to bed if you want to avoid snoring.
Avoid Sleeping With Medications In Your System.
Certain medications, such as those for blood pressure or antihistamines, can cause snoring due to their ability to relax muscles and other soft tissue in the mouth and throat area. If you have a tendency to snore, it’s best to avoid taking these types of medications before going to sleep.
Stop Smoking Or Using Tobacco Products If You Are A Smoker/Tobacco User.
Smoking and using tobacco products irritate the airways which cause them to swell which is another common reason that people start snoring whilst asleep! So try cutting back on or quitting your habit if you want to reduce your chances of snoring at night! Or better yet, don’t start in the first place!
Drink Plenty Of Fluids During The Day.
Dehydration can cause snoring because it leads to a build-up of mucus in the throat and nose which can then block airways and lead to that pesky snoring sound we all dread hearing! So make sure you drink plenty of fluids (preferably water) during the day to stay hydrated and reduce your chances of snoring at night.
Keep Your Nasal Passages Clear.
If you have a cold or allergies, your nasal passages can become blocked, causing you to snore. Use a saline spray or nasal strips to help keep your nasal passages clear andKeeping your nose clean and free from congestion helps prevent sinus infections. To keep your nasal passages clear, use a saline nasal spray or saline drops. Avoid using decongestants or other medications that contain pseudoephedrine (such as Sudafed). These products are not only ineffective but they can actually make things worse.
Try A Mouth Guard Or Chin Strap.
If you find that your snoring is due to your tongue falling back into your throat, you may want to try a mouth guard or chin strap. These devices help keep your tongue from falling back and blocking your airway.
Get Checked For Sleep Apnea.
If you snore loudly and frequently, you may have sleep apnea, a condition where you stop breathing for short periods of time during sleep. If left untreated, sleep apnea can be dangerous. See your doctor if you think you may have this condition.
Lose Weight If You Are Overweight.
Being overweight can cause snoring because excess fat around the neck area can narrow airways and lead to snoring. So if you’re overweight, try losing some weight by exercising regularly and eating healthy to reduce your chances of snoring.
Avoid Fatty Foods At Night.
Eating a heavy or greasy meal before going to bed can cause narrowing of the throat which will then restrict breathing passageways when asleep which may, in turn, end up causing that dreaded sound we all hate so much – SNORING! So try not eating too much before you go to bed if you want to avoid snoring while sleeping!
Avoid Taking Sedatives Before Sleep.
Sedatives are another type of medication that can relax muscles and cause the soft tissue in the mouth and throat area to narrow, leading to snoring. If you have a tendency to snore, it’s best not to take sedatives before going to sleep.
Avoid Sleeping On Soft Mattresses Or Pillows.
If your mattress is old and worn out, or if you’re using fluffy pillows that are too high, this can cause narrowing of the throat muscles when inhaling which will then interfere with breathing passageways and lead to those annoying sounds we all dislike so much – SNORING!
Conclusion:
There are many different ways that you can attempt to reduce your snoring. Some work better than others, and some may not work for you at all! The best way to find out what works best for you is to experiment with different methods and see which ones work the best for reducing or eliminating your snoring. Whichever method you choose, make sure that you consult with your doctor first to make sure it is safe for you. And never be afraid to ask your partner for help in finding a solution that will work best for both of you! Try to do some exercises to reduce snoring. To have a better sleeping experience, don’t forget to check out Harry Styles bedtime stories on Calm app .
