As many as half of all adults snore on occasion, reports the Mayo Clinic. While most think that snoring is a harmless sleep quirk, it could be the symptom of an even deeper problem, like sleep apnea. Have your doctor evaluate your sleeping patterns and habits to discern if there is a greater problem. If not, your snoring is likely something that you'll need to deal with for the rest of your life. Luckily, home remedies and lifestyle changes can help you stop snoring and allow you and your partner a better night's sleep.
Lose Weight
Those who are overweight are more likely to suffer from snoring due to excessive neck tissue putting pressure on your airways, resulting in an inability to breathe properly while sleeping, notes the University of Maryland Medical Center. The obvious solution to this problem is to lose weight. Pair a new, healthier, low-calorie diet with at least 60 minutes of exercise each day to see a change in your body and your snoring.
Avoid Alcohol
Alcohol impacts your ability to readjust your body position automatically when you begin to snore loudly and uncomfortably. When you drink alcohol or take sedatives, you're likely to fall into an even deeper sleep than normal, resulting in a complete relaxation of your muscles. This leads to compression on your airways, snoring, and less of a chance that you'll notice and roll over to stop the snoring. Stop drinking and avoid sedatives altogether, says New York University's Langone Medical Center.
Change Positions
If you're normally a back-sleeper, you are putting pressure on your airways. Even people who aren't typically snorers snore loudly when lying on the back, sleep researcher Earl V. Dunn, M.D. tells MotherNature.com. If you aren't used to sleeping on your side, try this tip: sew a tennis ball onto the back of your pajamas, so that when you try and roll from your side to your back while sleeping, you will feel uncomfortable and roll back onto your side to stop the snoring.
Cure Congestion
Your snoring could be a result of seasonal allergies or a cold. Congestion builds up in your sinuses and nasal passages, making it hard for you to breathe. Treat your congestion for a quieter night of sleep. Place a humidifier in your room to keep the air moist, invest in saline nasal drops or have a hot shower directly before bed to clear your passages for easier breathing all night long. You may also want to tilt your bed by rolling up a towel and placing it under your mattress for an incline. This will help to relieve pressure and encourage drainage of your sinuses.
