At the very least, snoring can be a mild nuisance to those nearby. On the other hand, snoring can be detrimental to the health of both the snorer and anyone else in earshot trying to sleep. So, if you’re tossing and turning at night, kept awake by your snoring partner, your health is suffering just as much as theirs.
Snoring is unpleasant, irritating, and for some, quite dangerous. Roughly 75% of snorers suffer from obstructive sleep apnea, a dangerous but treatable sleeping disorder. Before taking any serious measure, try a few at-home remedies to reduce the snoring. Many times, slight modifications to your regular sleep routine can drastically reduce the problem. Here are some to try:
1. Change your sleeping position:
If you sleep on your back, this position causes the base of the tongue and the soft palette to collapse to the back wall of your throat. This collapse causes a vibrating sound, causing you to snore. Sleeping on your side prevents this collapse, making it much more difficult for those vibrations to occur. A full-length body pillow can make a big difference, too, especially if you find sleeping on your side uncomfortable. A large body pillow provides support that makes it easier to maintain sleeping on your side throughout the night.
2. Open nasal passages
Snoring can also be caused by nasal congestion. A stuffy nose causes you to breathe more rapidly in order to get enough air. A cold or any kind of nasal blockage causes the air you breathe to rush in and out unsteadily, causing you to snore.
If your stuffy nose is to blame, there are a couple things you can add to your nightly routine. Try rinsing out your nostrils with salt water in a warm, steamy shower. Neti-pots work very well, too, especially right before bed. Nasal strips do a good job of lifting and expanding the nasal passages with cooling vapors. When you breathe through your nose slowly and evenly, the air can move in and out with no interference.
3. Change your pillows
Layers of dust on your furniture are not easy to ignore, but what if you couldn’t see it? Allergies. Once they’ve made their way in, they can be difficult to get rid of, so it’s best to replace your pillows regularly.
Though pets are the best snuggle buddies at night, they’re also covered in dander, an allergen that commonly causes a reaction in people who are sensitive. If you can’t bear to kick your furry friends out of bed, make sure to wash your bedding once a week. Also, putting your sheets and pillowcases through the fluff cycle once every couple of weeks, and replacing them every 6 months will help keep your bed allergy-free.
Of course, these techniques may only help temporarily. If you’re having trouble with persistent snoring, visit a sleep specialist to find out if you may have a more serious problem, like obstructive sleep apnea. At the Pasha Snoring and Sinus Center, we make sure, whatever the problem, you’re given every treatment option. If you’re ready to restore silent nights in your household, make an appointment today.