Although snoring problems are less common in children, they affect a large percentage of adults. While some individuals develop this condition later on in life, many adults suffer from it their entire adulthood.
If you sleep alone, you might not even realize that you snore.
However, if you share your bedroom with another individual, one or more of the following tips might help you to reduce the amount of snoring you do, bringing peace back into your sleeping chamber.
Modify Your Sleeping Position
Most people have a favourite sleeping position. If your position is causing you to snore, now is a good time to change it. If you typically sleep on your back, try lying on your side.
This change in position can prevent your tongue from falling backwards in your throat in a way that partially blocks your airway. If you need help in staying on your side, invest in a body pillow to prop you into position.
Limit Your Use of Sedatives and Alcohol
Both sedatives and alcohol can reduce the tone of the throat muscles, enhancing the likelihood that you are going to snore.
If you already have a tendency to snore, you might do so louder after drinking alcohol or taking sedatives shortly before retiring for the night.
This tip usually only works for individuals who are overweight since it involves excessive weight gain, particularly around the neck. The internal area of the throat might become narrower at night when you lie down to sleep.
This is due to added weight around the neck that presses on the interior of your throat, shrinking the airway while you sleep.
If you are overweight, losing a few pounds can help to minimize snoring, particularly if you lose the weight around the area of the neck.
If you aren’t drinking enough water each day, your body becomes dehydrated. This leads to stickier secretions in the soft palate and nose, increasing your chances of snoring.
Change Your Linens & Keep Carpets Clean
Allergens contribute to snoring. Change your bed linens weekly to prevent excessive buildup of dust, dust mites, and other pollutants that accumulate from the air.
You should purchase new pillows every six months to a year. Both of these strategies help to keep your nasal passages clear, which can reduce the chances that you will snore while sleeping.
Keeping your carpet clean is very important also. Carpet Cleaning Swansea recommends cleaning your carpet professionally at least once per year.
Solutions for Sleep-Apnea Related Snoring
A condition in which a person temporarily stops breathing, obstructive sleep apnea is often accompanied by snoring.
It typically occurs when a person’s tongue falls back far enough in the mouth to partially block the passage of air. As a result, the person snores on a regular basis.
This is only one form of sleep apnea, and a doctor should always be consulted when this condition is suspected of causing snoring.
If you are diagnosed with obstructive sleep apnea, your doctor will probably recommend a specialized appliance that prevents the tongue from slipping back and causing the blockage that leads to snoring and a temporary stoppage in breathing.