The Top 5 Strategies To Stop Snoring

One of the most important things we can do for our health is to get a good nights sleep. But if your partner snores, if you wake yourself up with your own snoring, that’s not going to let you get the rest you need. A study of 2,000 U.S. adults found 52% either snore or have a partner who does, with 72% of those resorting to a host of tricks to try and silence the noise.

They tried everything from extra pillows, to drinking a full glass of water, to a hot shower before bed and even sleeping sitting up.

The survey was commissioned by MuteSnoring.com and executed in partnership with WebMD and OnePoll, as part of the new 2023 Annual Sleep & Snore Report. It also found that 53% of those who snore or live with a snorer are so fed up with the noise, they would do anything do stop it.

“Snoring can be disruptive, and people are willing to give pretty much anything a go to put a stop to it,” says Michael Johnson, CEO Rhinomed for MuteSnoring.com, in a statement. “And while some of these are fairly routine strategies — and indeed many proven to help — there are some more unusual things being put to the test. While things like using extra pillows, humidifiers and opening up the airways can all help with snoring, things like having a hot shower before bed, sleeping upside down in the bed and wearing an eye mask aren’t likely to help that much. Whether you are the snorer, or the person who has to put up with the noise from a partner, it can have a huge impact on your sleep, relationship and life generally,” adds Johnson. “As a result, there are some who are willing to do whatever it takes to put a stop to it.”

There are ways you can try to avoid snoring when you sleep. Like reducing your alcohol intake. It’s a prime risk factor for snoring as is any other muscle relaxant. Make sure your air is clean, and your nose is clear. They even have products for that. And you can try sleeping on your side. If you tend to toss and turn apparently one trick is to tuck a tennis ball down the back of your PJs to stop you sleeping on your back!

Five Tips To Stop Snoring:

1. Reduce alcohol intake – Alcohol is a prime risk factor for snoring: it relaxes the muscles in the upper airways, causing them to collapse through the night and amplify snoring.
2. Sleep on your side – By sleeping on your back, you exacerbate snoring – however, sleeping on your side, or at the very least, having your face on the side, this reduces it. Some even tried putting a tennis ball down the backs of their tops to avoid sleeping on their backs.
3. Ensure you are at a healthy weight – weight reduction for those carrying excess weight can improve snoring – so much so that in some cases, symptoms can be eliminated.
4. Consider a nasal dilator – for a simple, straightforward solution which can help to make breathing easier at night.
5. Improve air quality. Well ventilated, purified air reduces the risk that snoring is due to pollution and airborne critters that may offset allergies – which can otherwise lead to irritated airways, congestion and amplify snoring.

“Snoring doesn’t have to be something you simply put up with,” says Johnson. “With sound strategies, you really can reduce or even eliminate the snoring noise in your bedroom – and not surprisingly, improving your nasal breathing is one of the best things snorers can do.”

If you are suffering from snoring and never seem to feel rested no matter how long you give yourself to sleep, it may be time to speak to your health professional about possible sleep apnea.

Source: https://tinyurl.com/2p8hwt2n

Image – Stanley Wood / CC