Do you drive people out of the room at night? No one wants to sleep in your tent on family campouts? Get constant jokes about you ‘rattling the windows,’ or get pummeled with a pillow in the middle of the night? Or, (debatably) worse, does your spouse suffer from sonorous snores?
45% of adults are chronic snorers, some louder than others. There are several causes, and therefore several remedies. If you want to stop snoring, look through this list and see what helps you. At last you, too, can have a snore-free night.
Constricted airways are the biggest cause of snoring. When you sleep, all your muscles relax, including the ones in your throat. This sends your tongue and soft palate sliding softly down to the back of your throat, constricting your airway and flapping up and down when you inhale. From thence come snores. Or, your air passages are just thin. This brings the muscles and palate close enough together that, voila, you’re still snoring.
So how do you stop it?
Change your sleeping position
What’s pulling the palate? Gravity. So if you change the pull of gravity… okay, a bit more difficult. Try just sleeping on your side. If you’re worried about support, a full-body pillow can help. Or you can incline your mattress slightly, elevating your head. I hear Mattress.com has some great mattresses for that purpose.
Yeah, yeah, it doesn’t sound very helpful, but hear us out. If you’re working late every night or you’ve thrown your sleep schedule out the window, the rest you get when you finally sleep is deeper- which is actually less effective than it sounds- so your body relaxes more, closing that air passage. Getting your sleep schedule straightened out will give you better rest.
No, really. Excess weight can constrict your airway, and alcohol can relax the muscles more. That’s why the stereotypical drunk snores so loud. Plus, hydrating yourself well keeps the muscles from sticking together which exacerbates snoring. So if you eat better, exercise more, drink enough water, and use prudence with your drinking, you’ll likely snore less.
Clear Out Your Throat
Ever noticed you snore more with a cold? The mucus in your throat gums up the passageway and rattles around when you breathe. But that mucus is still there normally, just in lower quantities. Taking a hot shower before bed and/or rinsing with saline will clear out your throat, giving the air easy passage and reducing snoring.
If you’ve tried all these methods and it just isn’t helping, you likely have sleep apnea. Obstructed breathing while you sleep due to sleep apnea is a medical condition and can increase your risk of heart disease and cause other problems. So if you have been trying to stop snoring but nothing helps, we advise you talk to your doctor.
Well, best of luck in finding a good way to sleep soundly and snore-less-ly! After all, sleeping well makes everything run more smoothly.