Sleeping Tips for Snorers
Why is snoring a problem?
One in five Americans are habitual snorers and snoring affects nearly 45% of adults at least occasionally. It can strain relationships between partners but may also be a sign of obstructive sleep apnea, a serious condition where breathing repeatedly stops during sleep. This can lead to daytime fatigue, irritability, memory problems, and increase the risk of heart disease, stroke, diabetes, high blood pressure, and accidents.
Can a change in sleeping position reduce snoring?
Sleeping on your side instead of your back can help keep your airway open. To avoid rolling onto your back, try sewing a tennis ball into the back of your pajama shirt or use a body pillow to stay in position. Elevating your head slightly using pillows or by raising the head of the bed can also reduce snoring.
Can lifestyle changes reduce snoring?
Losing weight is one of the most effective changes, especially if you are overweight, as extra neck fat can narrow your airway. Avoiding alcohol at least 4–5 hours before bed is also important, since alcohol relaxes throat muscles and worsens snoring. Quitting smoking can reduce inflammation and blockage in the airway, and keeping a consistent sleep schedule can help reduce heavy, deep snoring caused by overtiredness.
Are there any remedies for nasal congestion that can help?
Keeping your nasal passages open can help air move freely while you sleep. Try a hot shower before bed, use a saline rinse or Neti pot, or apply nasal strips. These can reduce snoring caused by congestion or narrow nasal passages.
How hydration and room environment affect snoring
Staying hydrated helps keep the tissues in your mouth and throat from becoming sticky, which can worsen snoring. Using a humidifier at night adds moisture to dry air, reducing irritation in your nasal passages and throat.
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