Snoring is a common problem for many individuals — and it doesn’t only impact the person snoring but their partner as well. Not only is it annoying and loud, but it can impact the quality of sleep the person gets as well.
Improve your quality of sleep and reduce your snoring with these recommendations from ApneaMed:
Adjust Your Sleeping Position
If you’re tired of being jabbed in the side by your partner’s elbow for your continuous snoring, try changing up your sleeping position. A simple shift if your positioning can help open up your airways and reduce your snoring. If you are a back sleeper, your airways can easily become blocked or narrowed. Try shifting your position and sleeping on your side to prevent your airways from becoming blocked. If you find that you fall asleep on your side but wake up snoring on your back, it can be helpful to use a body pillow to maintain the side sleeping position.
Make Sure You’re Staying Hydrated
How much water are you drinking each day? If your body isn’t getting enough water, you might find that there is an excess of mucus buildup in your nose — as a result, you snore! To ensure your body doesn’t get dehydrated, increase your water intake. It is recommended that men drink 125 ounces of water per day, while women should drink 91 ounces per day.
Lose Weight If You’re Overweight
Individuals who are overweight are more likely to snore than those with a normal BMI. This is because individuals that are overweight carry extra fat on their necks that provide additional pressure and narrows their airways. This narrowed airway causes the person to snore while sleeping. Introducing a healthy diet and exercise into your daily routine can help you lower your weight and relieve some of the added pressure from around your neck.
Limit Your Alcohol Intake
When you consume alcohol, it causes your throat muscles to relax. This means that if you consume alcohol close to the time you’re going to bed, you’re going to have relaxed throat muscles while you sleep — resulting in a serenade of snores! You can still consume alcohol, but try to limit drinking it within two to four hours of when you plan on going to bed.
Elevate Your Head When Sleeping
Similar to changing your sleeping position, your snoring might be minimized by simply adjusting the positioning of your head when sleeping. Use a pillow or two to slightly elevate your head when lying down to open up your airways, making it easier for you to breathe. By preventing your airways from closing or narrowing, you’re increasing the chances of getting a more sound night’s sleep.
Get Eight Hours of Sleep Each Night
If you’re not getting enough rest each night, you might be causing yourself to snore. When your body is overtired and overworked, your throat and tongue muscles tend to relax more while you sleep. As a result, they block or narrow your airway and cause you to snore. Try to adjust your sleeping schedule so you get seven to nine hours of sleep each night to ensure you’re well rested.
Use a CPAP Machine
Snoring can indicate that an individual has obstructive sleep apnea, which can be treated. If sleep apnea is suspected, a sleep specialist will often recommend a sleep apnea test. A self-administered sleep study can be done from the comfort of your own home. While you sleep, the device will monitor your heart rate, breathing levels, and other factors. Following the test, a board-certified sleep physician will review the result and determine the proper treatment. AutoPAP machines are common treatments for sleep apnea, such as a continuous positive airway pressure (CPAP) machine. This device uses a mask to provide continuous pressure that keeps your airway open while sleeping — reducing your snoring and helping you sleep more soundly.
Whether you’re looking to take a home sleep apnea test or purchase the breathing machine you need, ApneaMed can help you snore less and sleep more.