Nearly half of all American adults snore during their sleep. Snoring may disturb your sleep and also your partner’s. It happens when the muscles in your throat area are relaxed and starts to vibrate due to air flow.
Although most people get used to it and ignore the problem, it could be a sign of a serious health condition. If you have constant snoring problem then try to consult a Doctor and figure out the reason behind the problem.
Some of the common reasons behind snoring include obstructive sleep apnea, overweight or obesity, irregularities in the shape of your mouth, nose, or throat, and sleep deprivation.
1. Use Extra Pillows
Prop yourself up with some few extra pillows rather than lying flat on your back on the bed. This way you will prevent your throat tissues from falling into your air passages.
2. Sleep on your side
Sleeping on your back will make your tongue and soft palate rest against the back of your throat, blocking the airway and make you snore. Sleep on your side instead, by wrapping your arms around a pillow.
3. Take a Decongestant
If you are experiencing nasal congestion, it could be the main reason you are snoring in your sleep. Take a decongestant or antihistamine you get to sleep.
4. Use Nasal Strips
Nasal strips might look ugly on you, but who could be watching you while you are sleeping at night? Tape one of the strips to the outside of your nose before going to bed. They will open up your nostrils wide and increase the airflow.
5. Gargle Peppermint mouthwash
Add a drop of peppermint oil to a glass of cold water and use this solution to rinse your mouth and spit it out. This will clear up the snoring problem that arises due to a temporary condition such as head cold or an allergy.
6. Drink Stinging Nettle Tea
Add a tsp of dried stinging nettle leaves to a cup of boiling water, let it steep for 5 minutes, strain it out and drink the tea before going to sleep. This will clear out the seasonal snoring problem that arises due to allergic reactions from pollen.
7. Quit Smoking
If you are a frequent smoker then try to quit it. Tobacco can make your throat muscles to swell and narrow down the airway making you snore. Most smokers have problems with nasal congestion and snore in their sleep.
8. Check your Medications
Some drugs can induce snoring during your sleep. If you suspect any medication you are taking on a regular basis could be behind your snoring problem, then try to talk to your Doctor about it.
9. Avoid Alcohol Before Bed
Consuming alcohol before going to bed at night will relax your throat muscles and make you snore during sleep. Never consume alcohol at least three hours before going to bed or quit it completely.
10. Get Enough Sleep
Some studies point out that people who have irregular sleeping habits and sleep deprived tend to have snoring problem over those who have a healthy sleeping habit. Make sure you are getting at least 7 to 8 hours of sleep at night.