Snoring not only disrupts your partner’s good night’s sleep, it disrupts your own sleep. Snoring is the sound of vibrations in the throat. When the airway is not completely open, but instead is partially blocked by the tongue, tonsils, adenoids, or other tissue in the throat, air passing through causes loud vibrations that can wake you and your partner up throughout the night.
According to the Mayo Clinic, snoring can cause you to feel tired during the day and make it difficult to concentrate or work. If you don’t have a partner to tell you of your snoring, waking up with a sore throat and hoarseness regularly is a sign of snoring. Snoring is more than a nuisance, it can signal more serious health problems. If your snoring is a symptom of sleep apnea, it also puts you at a great risk of developing high blood pressure or heart problems or of having a stroke. So learning how to avoid snoring can give you a good night’s sleep, save your relationship, and improve your health.
If you are overweight, fat can build up around your stomach, thighs, and your throat. This narrows your airway causing vibrations that result in snoring. Lose weight and your airway will be more open and you will be less likely to snore. Also, stop smoking. Smokers are more likely to snore than nonsmokers.
Don’t Drink Alcohol Before Sleeping
Alcohol is relaxing, so relaxing that it can relax your throat muscles leading to a partially obstructed airway. The same goes for taking sleep medications. The more relaxed your muscles become, the more likely you are to snore.
Adjust Your Sleeping Position
Sleeping on your side can help open your airway and reduce or completely stop the snoring. Some find that sleeping in a more elevated position also helps.
If your nose is congested, you are more likely to breathe through your mouth, have an irritated inflamed throat, and snore. Allergy medication and even using a neti pot to rinse your nasal passages before bed can reduce snoring. Also, avoid allergens in the bedroom. This means the pets must sleep elsewhere and you need to vacuum and dust regularly.
Visit Your Doctor
Your doctor can examine your throat to determine if you have enlarged tonsils or other tissue that is blocking your airway when you sleep. Your doctor can also advise on a health weight for you and weight loss plan or a stop smoking aid if either of these is contributing to your snoring. In some cases surgery may be an option to reduce snoring. For example, if you have a deviated septum where the cartilage in your nose is not straight, it can cause breathing difficulties. Your doctor can also determine if your snoring is a symptom of a more serious health condition, or really is just a nuisance that you can treat with at home remedies.
Visit the Dentist
A dentist can fit your with an custom made oral appliance, essentially a mouth guard for snoring. This fits inside your mouth while you sleep and helps to keep the airway open by keeping the tongue and jaw in a proper position. The American Academy of Sleep Medicine reports that, “Custom made oral appliances are proven to be more effective than over-the-counter devices.”
How to Avoid Snoring with Over-the-Counter Snoring Products
Before trying any over-the-counter snoring products, first consult with your doexternal nasal strips, internal nasal dilators, and lubricants have shown to reduce snoring in some patients with few side effects. However, these will not help sleep apnea and could mask a more serious health problem, which makes a trip to the doctor before trying any over-the-counter stop snoring products necessary.