6 Easy Tips to Stop Snoring
Obstructed airways: Allergy season can be a seasonal cause of snoring along with allergens that have built up in your bedroom
- Poor muscle tone: Muscle tone in your mouth can be important to maintaining proper breathing at night.
- Drug Interactions: Some types of sedative and muscle relaxant drugs can cause snoring as a side effect. Get with your doctor to learn more about drugs that may be causing these symptoms.
- Bulky throat tissue: Children with enlarged tonsils and/or adenoids can cause snoring. The most common cause of bulky throat tissue is being overweight, but other autoimmune disorders can be a factor.
Avoid Alcohol and Smoking: We put this first on the list because it is one of the most effective methods, and also the easiest to control. Drinking 3 - 4 hours before bed acts as a sedative and can be a direct cause of snoring. Decrease or eliminate alcohol to impact your snoring. Evidence of smoking causing snoring is still developing, but it is a reasonable step with many other long term health benefits.
- Change your Sleep Products: Allergens build up in your pillows, sheets, comforters and even in your mattress. The build up of dust mites, molds, mildews and other allergens can be a direct cause of snoring. A quick change out along with steps to protect your mattress could make all the difference!
- Change your Sleep Position: Sleeping on your back can cause the base of your tongue and the soft palate to fall onto the back of your throat and cause snoring. Adjusting your sleep position to your side or stomach can help. Another simple solution is to elevate your head with an adjustable base or wedge pillow. Moving into an elevated position helps open up your air pathways and can reduce snoring symptoms.
- Stay Hydrated: Make sure to stay hydrated throughout the day, but especially at night before bed. When you are dehydrated your mouth becomes dry and can tighten your air pathways making breathing more difficult.
- Lose Weight: If you have gained weight recently and this weight gain came at the same time as your snoring symptoms losing weight could help. Snoring is caused by factors other than weight gain, and it should never be assumed that this one change will fix all of your snoring problems.
- Practice a Nighttime Routine: Creating a nighttime ritual helps sooth your body and mind in preparation for the end of the day. We recently wrote a blog article on finding great sleep naturally. While none of the steps listed in the blog are directly linked to snoring, our bodies are complicated and small incremental steps to improve your sleep can make all the difference.