Almost everyone has either experienced snoring or come across someone who does. It’s no doubt a condition that can make you feel uncomfortable to share your bed, let alone have a good night’s sleep.
Snoring usually occurs when you breathe in during your sleep, and the air flow causes relaxed tissues in your throat to vibrate and generate harsh sounds. The good news is that there are many ways to reduce mild snoring, provided it’s not as serious as sleep apnea.
Read on for some of these effective methods!
1. Sleep on your side
Sleeping facing up makes your tongue lean on the back of your throat, which increases your chances of snoring. Try lying on your side instead or invest in a body pillow that can make this position comfortable.
Alternatively, you can adjust your bed so that your head is propped up or extended. This can help to ease the airflow through your nasal passages to prevent snoring.
2. Prevent allergens in your bedroom
Your bedroom and ceiling fan may house dust mites, bacteria and other allergens that can settle on your bedsheets and pillows. These allergens can cause you to snore more often. Do remember to wash your bedsheets and pillow covers frequently and change your mattress and pillows every two years.
3. Elevate your head
As mentioned in the first point, raising your head a few inches can help to managing snoring by opening up your airways. You can try propping your mattress up so that your upper half of your body is lifted. This will help to ease the airflow in your airways and make it easier to breathe, thereby reducing snoring.
4. Avoid alcohol just before bed
Alcohol and other sedatives relax the muscles at the back of your throat, which increases the likelihood of snoring. Avoid drinking any alcohol at least five hours before you go to bed. Besides that, alcohol also reduces your sleep quality and may cause you to wake up at odd times in the night, which affects your sleep cycle.
5. Open up your nasal passages
There are other things you can do to stimulate your airways so that it encourages more airflow. For example, nasal strips placed on the outer area of your nose can open up your nostrils to encourage airflow. Otherwise, you can try out aromatherapy which not only helps to prevent snoring, but also smells great and reduces inflammation from allergens.
Apart from the above, ensuring a healthy lifestyle with sufficient water intake and daily exercise also helps you to manage snoring. Head to our Marketplace, where you can find a range of items that target this condition, from supplements and teas that improve sleep to naturally-made pillows and unique fitness packages. Click here to start shopping today!