Making a little bit of noise as you breathe is common during sleep. That’s because your body relaxes and you often breathe deeply in a manner you don’t during your waking hours. However, when you start to make loud snoring noises, it may be an indication of a serious problem like obstructive sleep apnea.
Snoring is so common that about 45% of all adults do it at some time throughout the week. Still, it can interrupt your sleep and the peaceful night of anyone you share a bed with, if your symptoms are severe. Use this guide to help you tackle your snoring problem.
You’ll feel better and more rested in the morning, and so will your bed partner!
Don’t Sleep On Your Back
The position you sleep in plays a major role in how you breathe throughout the night. If making too much noise is a common problem for you, consider how you’re sleeping. It really does make a huge difference.
When you sleep on your back, your soft palate and tongue easily contact the back of your throat, which can create a vibrating sound. By switching to sleeping on your side, you may be able to reduce vibrations and keep sound at bay. To prevent yourself from inadvertently rolling on your back in the middle of the night, try placing a pillow behind your back.
At the very least, changing your sleep position can reduce your volume output for the night. That can keep you from waking yourself and your bed partner up in the early morning hours.
Weight loss doesn’t fix all sleep related issues, but for some people, slimming down can make a big difference in whether they snore or not. This is particularly true if you didn’t snore before you gained weight and only started snoring once you were heavier.
To lose weight, combine a healthy diet with regular exercise. The goal would be to lose at least ten percent of your body weight, but even shedding a few pounds can help you sleep better at night.
Don’t Drink Before Bedtime
Many people still have a nightcap before they put their head down on the pillow, but doing this doesn’t help if you tend to snore. That’s because alcohol can make it easier for your muscles to relax in the back of your throat. While that might sound like a good thing, it’s just another reason that people snore through the night.
If you do drink, finish your last alcoholic beverage before you eat dinner. That way you’ll have plenty of time to get the alcohol out of your system before you get in bed and try to go to sleep for the night.
Other sedatives like sleeping pills, as well as drugs like Ativan and Valium, can also increase the chances that you’ll snore once you fall asleep.
Everybody talks about “sleep hygiene” these days and recommendations like turning off your cell phone and not watching TV in bed are well-known. Even though it might sound like a tired old trope, sleep hygiene does make a big difference in whether you snore or not.
The most important thing is to try to get enough sleep each night. If you don’t, your body will be so tired that your muscles will be too relaxed and you’ll be even more likely to snore once you manage to fall asleep.
Biscayne Wellness Center
Visit Biscayne Wellness Center to learn more about you can stop snoring without surgery. From taking on traditional snoring issues to helping you work with a Miami dentist who can help with sleep apnea and treat other sleep-related problems, Biscayne Wellness Center can help you achieve that goal.