Snoring isn’t enjoyable for anyone, the repetitive sound can keep the bed companion and housemates awake all night. In addition to being an annoyance, snoring has been linked to significant health concerns, such as sleep apnea. Follow these easy hacks to reduce snoring and have a sound sleep and healthy life.
Sleep in the Proper Posture
Snoring can be reduced by changing your sleeping posture. Sleep hygiene and posture are important aspects that can help reduce and in some cases even prevent snoring. Sleep hygiene comprises sleeping position, consistent sleeping patterns, avoiding sedatives before bedtime, allergy control and keeping hydrated. A proper sleeping position is essential for various reasons.
When you sleep in an improper posture, say when you sleep on your back, it can cause snoring because your tongue will move to the back side of your throat. Due to this, the airflow gets partly blocked and causes snoring. The cure can only be possible if you sleep in the correct posture or precisely when you sleep on your side. For, this posture lets the air flow freely and helps ease snoring or completely stop the vibrating sound.
Your Bed should have Raised Head
Elevating your head relieves stress in the throat, opens up the nasal cavity and forces your tongue and jaw forward, resulting in less snoring. Besides, a flexible mattress allows you to raise your head and prevent snoring, enabling you and your companion to get a sound sleep. If your snoring keeps your partner awake all night, you can lift the head of the mattress to ease snoring. A split convertible mattress will even let you individually adjust both sides of the bed, guaranteeing that you both get the perfect position for comfortable sleep.
People with snoring issues may be inclined to stack pillows under their heads to create elevation. This is less effective than an adjustable bed or mattress. Sleeping with many pillows can cause head and neck pain, and pillows can fall apart during the night, interrupting your sleep.
Avoid Alcohol just before Sleeping and Maintain a Healthy Lifestyle
Because of gravity and weight, your inhalation rate increases as you sleep. Due to this, people often breathe more deeply while they are asleep. At the same time, healthy people’s respiratory resistance doubles when sleeping while snorers’ respiratory resistance becomes four times greater. Drinking liquor can increase respiratory resistance by four to five times. Alcohol increases respiratory resistance by up to 8 times in people with snoring issues.
Another hack to prevent snoring is to live a healthy life. A wider neck circumference may enhance the chances of snoring. This is because extra fat around your neck and throat can block your breathing.
When attempting to improve your health routine, stick to natural alternatives. Simply being active and having a well-balanced diet will help. To satisfy late-night desires, choose nutritious bedtime munchies.
Frequent snoring could lead to obstructive sleep apnea. It’s better to consult your doctor to see if you are suffering from this disorder. In severe cases, your doctor may consider snoring surgery or medicines, which act as anti-snoring remedies.