You most likely have problems getting a good night’s sleep if you, your sibling, or your roommate snore routinely. Snoring originates from air moving through partially closed airways and vibrating the tissues at their top. While snoring may be uncomfortable or disruptive to your colleagues, it can also indicate underlying medical conditions such as diabetes, sleep apnea, or heart disease.
Here are five lifestyle adjustments that can help you get more rest tonight:
Modify Your Sleeping Positions
Your odds of snoring could change depending on how you sleep. Those who sleep on their backs are more prone to snoring. Those who sleep on their sides are less prone to snore in the meantime. If you know you snore, consider sleeping on your sides instead. Try adding pillows to help your body stay on its side if you often shift about in your sleep.
Lessen Your alcohol consumption
Try your best not to drink alcohol before bed since it will raise your chances of snoring. Through causing sleep apnea or disrupted sleep, alcohol can greatly interfere with your sleep. Giving yourself roughly one hour or two after drinking can help your body process the alcohol.
Cut back on your drink intake before bed to start. Should that not work, you should give total alcohol avoidance some thought.
Work on quitting smoking
Snoring can be brought on by smoking tobacco. Hence, stopping smoking will help you stop snoring. If you smoke inside your house and have kids, as they are breathing second-hand smoke, your kids could pick up the snoring habit. Try cutting back on your smoking to aid your kids as well as to cut your snoring.
Exercises for Your Mouth
Including mouth exercises in your regular schedule might also help with snoring by changing your lifestyle. Moving your tongue and mouth in the ways these exercises demand will help strengthen your soft palate, tongue, and throat. These drills comprise:
- Tongues slip
- Push up with tongue
- Tongue downward
- Tongue lengthen
Frequent mouth exercises help you and your partner sleep more peacefully and help to lessen snoring.
Sleeping with a nasal strip
One reliable approach to stopping snoring is sleeping with a nasal strip. Particularly for people with congestion, both internal and external nasal dilators can help to lessen snoring. Nasal strips enable increased airflow and help to enlarge the nasal passageways. You have more chances of success if you combine internal and external. As said above, snoring can indicate a far more severe and deeper problem. Should none of these approaches prove successful, you should visit your local physician to receive tailored therapy for your ailment. A trusted sinus and snoring specialist will be pleased to assist you in choosing the correct route towards improved sleep.