Snoring is a common problem that affects a lot of people. Most of us have dealt with it before, and most of us will probably end up dealing with it again at some point or another.
Whether the problem is your snoring, or your partner’s snoring, it is still important to try to fix it. After all – snoring hurts your quality of sleep, keeps you awake, and can cause a range of unpleasant symptoms, including daytime fatigue – which is certainly no fun.
Our tech-driven, fast-paced world is sleep deprived enough! We certainly need all of the quality sleep that we can get, so every little change that we could make to help make it better is probably worth it.
With that being said, here are 5 easy snoring remedies that may do a lot more for your quality of sleep than you ever realized. Not all of these are going to help everyone, but they are all worth a try if you’ve been having snoring problems lately, and simply need a fast, easy solution.
Stop Sleeping On Your Back
This is a surprisingly simple solution that can actually do a lot of good. When you sleep on your back, your airway is actually more prone to ‘closing off’ than usual – and this certainly promotes snoring.
Try sleeping on your side or on your stomach. If you can’t keep off of your back while you’re sleeping, then consider propping yourself up with pillows, sleeping with a body pillow, or sewing tennis balls to the back of your night-shirt. You could also have your partner help to keep an eye on you. If they notice that you are snoring, they can prompt you to roll over.
Don’t Drink Alcohol
A lot of people think that alcohol actually makes them sleep better… which is true, to some extent. Alcohol is a depressant, which relaxes your muscles. But… the only problem is that this can also promote snoring, which may make your sleep-quality even worse than before!
To avoid this, try not to drink too close to bed-time. If you go to sleep and you are still buzzed, odds are good that you are going to be more likely to snore.
Buy New Pillows
Sometimes, the dust-mites and allergens in old pillows cause our airways to become inflamed… and this can do a lot to make our snoring problems worse. Inflammation will do a lot to restrict our breathing, which is exactly what we need if we want to snore louder and more often!
To counter this, make sure that you buy new pillows at least every six months. You can also toss your pillows into the dryer once a month or so for a few minutes, to help keep them fresh and to help shake-out the dust and debris that could potentially cause an allergic reaction.
Try To Develop Better Sleeping Habits
Good sleeping habits, also known as ‘good sleep hygiene,’ can have a pretty serious effect on your quality of sleep. If you don’t sleep regularly, you could end up over-tired. And when you do finally sleep, you will tend to sleep harder and deeper than usual – and your muscles can become even floppier as a result!
For best results, try to keep regular sleeping and waking hours.
Try To Keep Your Nasal Passages Open
If your nasal passages close up too much, snoring may become an even bigger issue. For this reason, finding a way to ‘open them up’ could do a lot to help promote better airflow, which might make you sleep even better.
You can do this by taking a hot shower right before bed, or by using a saline solution to gently rinse out your nasal passages before going to sleep. You could also use a neti pot to help clear things out before turning in.
A lot of companies also sell anti-snoring devices that you can try, if you want to take the next step to ending your snoring problem. There are a lot of such devices available out there – so a bit of research and some trial-and-error testing could land you a product that really pays off in the long run.