Snoring is more than just an irritating bedroom habit; it reduces your sleep quality and results in feelings of grogginess the next day. The good news is that you don’t have to live with this noisy, sleep-stealing syndrome, for there are a number of solutions to stop yourself from snoring.
1. Sleep sideways instead of on your back
The snoring sound is actually caused when the airways of your throat become narrower as you fall asleep, resulting in the walls of your throat vibrating as you breathe. Lying down flat on your back actually narrows your airways more, which contributes to snoring. On the other hand, simply turning over to your side will open up your airways and reduce the effect. Another way to widen your airway passage is to stack up more pillows under yourself when you’re sleeping on your back, so that your torso is bolstered up higher.
2. Stay away from foods that cause inflammation
Certain types of food are known to increase the risk of inflammation, so stay away from these as they may affect the tissue in your nose and throat and hence cause you to snore. In general, try to avoid having too much gluten or dairy products in your diet, and include more real foods – these are basically things made up of one single ingredients, like vegetables and meat.
3. Have a hot-water facial steam before sleeping
Even people who don’t snore on a normal basis can catch the snoring bug when suffering from a flu. That’s because flu viruses cause the throat and nasal passages to be inflamed. If taking medicine isn’t enough to fight the inflammation, set up a hot-water facial steam every night before you sleep. All you need is a large bowl, a towel and some drops of peppermint oil. Fill the bowl up with hot water, add the peppermint oil then lower your head over the steam and inhale. Keep the towel over your head to prevent the moisture from escaping. Just a few minutes of this facial steam every night will significantly unclog those inflamed passageways, and it’s good for your skin too!
4. Get more rest and water
Getting more quality sleep and staying hydrated comes as common wisdom for addressing most health concerns and in this case, they are definitely good words to live by when it comes to alleviate snoring problems. When you fail to have enough rest, the muscles in your throat tend to relax more during sleep which contributes to narrower passageways and hence causes snoring. On the other hand. drinking more water keeps your mouth and nasal passages hydrated and prevents mucous in your throat from building up, reducing the problem of snoring.
5. Use nasal strips
If none of the above solutions work for you, your snoring might be a result of the interior structure of your nose. In this case, nasal strips can come in handy – these help to raise your nasal passages and hence widen them, which facilitates your breathing and alleviates snoring.
For more serious cases, consider seeking professional advice such as that from an ENT (ear, nose and throat) specialist. Nearly half of snorers also suffer from obstructive sleep apnoea, which is a more serious condition that warrants a visit to the doctor. Whatever it is, you shouldn’t let snoring occupy a disruptive space in your life because after all, what's more important then enjoying your hard-earned sleep?