If you, your partner, or your roommate snore regularly, you probably have trouble getting a good night’s rest. Snoring results from air passing through partially blocked airways, making the tissues at the top of the airway vibrate. Although snoring can be embarrassing or annoying to your counterparts, it can also be a sign of underlying health issues like sleep apnea, diabetes, or cardiovascular problems.
To help you get a better night’s rest, here are five lifestyle changes that can reduce your snoring.
Change Your Sleeping Position
Did you know that your sleeping position can affect your chances of snoring? People are more likely to snore when they sleep on their backs. Meanwhile, people who sleep on their sides are less likely to snore. If you know you have a snoring habit, try sleeping on your sides instead. If you tend to move around in your sleep, try adding pillows to keep your body on its side.
Reduce Your Alcohol Intake
Try your best not to drink alcohol before bed because it will increase the chances of snoring. Alcohol can significantly affect your sleep by inducing sleep apnea or disruptive sleep. It’s best to give yourself about an hour or two after drinking to allow your body to metabolize the alcohol.
Start by cutting back on the number of drinks you have before bed. If that doesn’t work, you should consider cutting alcohol altogether.
Try To Quit Smoking
Smoking tobacco can cause snoring, so quitting smoking can help reduce your snoring. If you smoke inside your home and have children, your children can pick up the snoring habit—since they’re breathing in second-hand smoke. Try to reduce your smoking habit to curb your snoring, which could also help your children.
Do Mouth Exercises
Another lifestyle change that can reduce snoring is introducing mouth exercises into your daily routine. These exercises involve moving your tongue and mouth in ways that will help build strength in your throat, tongue, and soft palate. These exercises include:
- Tongue slide
- Tongue push up
- Tongue push down
- Tongue stretch
Regularly performing mouth exercises can reduce snoring and offer you and your partner a more peaceful sleep.
Sleep With a Nasal Strip
A trusty way to reduce snoring is by sleeping with a nasal strip. Internal and external nasal dilators may reduce snoring, especially for those who experience congestion. Nasal strips help widen the nasal passages and allow more airflow. If you use both, internal and external, there is a higher chance of success.
As stated above, snoring could mean a much deeper and more serious issue. If none of these methods work, you should see your local ENT so they can give you treatment personalized to your condition. Allergy & ENT Associates has a trustworthy sinus and snoring specialist who will be happy to help you find the right path toward better sleep.
