Snoring doesn’t only affect you. Snoring disrupts the sleep of millions of people worldwide.
And there is more than one victim in each case, because the snorer’s sleep quality is impacted, as well as their sleeping partner or family members.
As always, there are solutions. This article will show you or your partner to sleep quietly. If you can’t do it using the natural methods, we also recommend some excellent anti-snore gadgets.
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Did you know – Snoring occurs when the flow of air through the mouth and nose is physically obstructed. This obstruction can be caused by a variety of factors, including; relaxed throat muscles; enlarged tonsils or adenoids; excess weight around the neck; nasal congestion; alcohol consumption; and sleep position.
Changing sleep position
One of the simplest and most effective ways to reduce snoring is by altering your sleep position. Sleeping on your back often exacerbates snoring, as it allows the tongue and soft palate to collapse to the back of the throat, partially blocking the airway.
Here are some tips to help you change your sleep position:
- Side sleeping: Try sleeping on your side instead of your back. This position helps keep your airways more open and can significantly reduce snoring.
- Elevate your head: Use an extra pillow or adjust your bed to slightly elevate your head. This can help prevent the tongue from falling back and obstructing your airway.
- Body pillow: Consider using a body pillow to maintain a side-sleeping position throughout the night.
- Tennis ball technique: Sew a tennis ball into the back of your pajama top or attach it to a belt worn around your chest. This will make it uncomfortable to sleep on your back, encouraging you to stay on your side.
- Wedge pillow: Use a wedge pillow to keep your upper body slightly elevated, which can help reduce snoring.
Remember that it may take some time to adjust to a new sleep position, but persistence can lead to significant improvements in your snoring habits.
Hydrate
Proper hydration reduces snoring. That’s because when you’re dehydrated, secretions in your nose and soft palate become stickier, which can increase snoring. Here’s how staying hydrated can help:
- Thin mucus: Adequate hydration helps thin mucus in the nasal passages, reducing congestion and making it easier to breathe.
- Reduce mouth breathing: When your nasal passages are clear, you’re less likely to breathe through your mouth, which can contribute to snoring.
- Lubricate the throat: Proper hydration keeps your throat lubricated, reducing the likelihood of tissue vibration that causes snoring.
To ensure you’re adequately hydrated:
- Aim to drink at least 8 glasses of water per day.
- Increase your intake of water-rich fruits and vegetables.
- Avoid caffeinated and alcoholic beverages, especially close to bedtime, as they can contribute to dehydration.
- Consider using a humidifier in your bedroom to add moisture to the air, which can help keep your nasal passages and throat hydrated.
No alcohol
While a nightcap might seem like a good way to relax before bed, alcohol consumption can significantly worsen snoring.
You should avoid alcohol before bedtime to avoid muscle relaxation, as alcohol relaxes the muscles in your throat, increasing the likelihood of airway obstruction. Decreased arousal response caused by alcohol reduces your brain’s ability to notice and react to sleep apnea events, potentially making them more severe and prolonged.
Also, alcohol can cause inflammation in your airways, further narrowing the passage for air. Then there’s dehydration – as mentioned earlier, alcohol is a diuretic and can lead to dehydration, exacerbating snoring.
Avoid alcohol for at least 3-4 hours before bedtime. If you do drink, make sure to stay well-hydrated by alternating alcoholic beverages with water.
Lose weight
Excess weight, particularly around the neck and throat area, can significantly contribute to snoring. Fat deposits in these areas can narrow the airway, making it more likely for the soft tissues to vibrate and cause snoring. Here’s how weight loss can help reduce snoring:
1. Reduced pressure on the airways: Losing weight decreases the amount of tissue pressing on your airways, making it easier to breathe.
2. Improved muscle tone: Weight loss often comes with increased physical activity, which can help tone the muscles in your throat and reduce snoring.
3. Better sleep quality: Losing weight can improve overall sleep quality, potentially reducing the likelihood of snoring.
4. Reduced risk of sleep apnea: Obesity is a major risk factor for obstructive sleep apnea, a condition often associated with severe snoring.
If you’re overweight and snore regularly, consider the following steps:
- Consult with a healthcare professional to determine a healthy weight loss goal.
- Adopt a balanced, nutritious diet rich in fruits, vegetables, lean proteins, and whole grains.
- Incorporate regular physical activity into your routine, aiming for at least 150 minutes of moderate-intensity exercise per week.
- Consider working with a nutritionist or joining a weight loss support group for additional guidance and motivation.
Remember, even a modest weight loss can lead to significant improvements in snoring and overall health.
Good sleep hygiene
Practicing good sleep hygiene can significantly improve your sleep quality and reduce snoring.
Sleep hygiene is habits and practices that promote consistent, uninterrupted sleep. Here are some key aspects of good sleep hygiene that can help minimize snoring:
- Consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
- Create a relaxing bedtime routine: Develop a calming pre-sleep ritual to help you unwind. This could include reading, light stretching, or meditation.
- Optimize your sleep environment:
- Keep your bedroom dark, quiet, and cool.
- Use comfortable, supportive pillows and mattresses.
- Consider using blackout curtains or a white noise machine to block out disruptive light or sounds.
- Limit screen time before bed: The blue light emitted by electronic devices can interfere with your body’s production of melatonin, a sleep-inducing hormone. Try to avoid screens for at least an hour before bedtime.
- Exercise regularly: Engage in physical activity during the day, but avoid vigorous exercise close to bedtime as it can be stimulating.
Best anti-snore gadgets
The above lifestyle changes can significantly reduce snoringBut so can anti-snore gadgets.
These devices are designed to address various causes of snoring and can be particularly helpful for those who haven’t found relief through other methods. Here are five of the best anti-snore gadgets available on Amazon:
#1 – Smart Nora Snoring Solution
Very clever kit which detects snoring while you sleep and adjusts your pillow accordingly to reduce the noise. Backed up by user reviews.
The Smart Nora is a non-invasive, contact-free snoring solution that consists of a pillow insert, a bedside device, and a portable case. When it detects snoring, it gently inflates and deflates the pillow insert, stimulating the throat muscles and promoting natural breathing without waking the sleeper.
Key features:
- Non-invasive and comfortable
- Silent operation
- Compatible with any pillow
- 30-night trial period
#2 – CPAP Mask
These masks are designed for Positive Airways Pressure therapy for home use. With air supplied by the therapy device, the patient can inhale the air easily and exhale for continuous airflow.
For those diagnosed with sleep apnea, CPAP Masks offer a comfortable and effective solution. This mask is designed to provide a clear field of vision and allow for various sleeping positions.
Key features:
- Minimal contact with the face for enhanced comfort
- Innovative under-the-nose cushion design
- Compatible with most CPAP machines
#3 – SmartGuard Anti Snore Device
It doesn’t get much more convenient than this for anti-snoring devices. Pop it in your mouth before bed, and you will be better set up to reduce the noise. Ultimate snorer stocking filler?
This comfortable mouthpiece is used by men and women and can be custom molded to mouths of any size. How does it work? Keeps your airways as you sleep, holding your upper jaw forward and preventing it from pinching your airway.
Key features:
- Custom-fitted through a boil-and-bite process
- Approved and tested
- Cleared by the FDA for over-the-counter use
#4 – Breathe Right Nasal Strips Extra Strength
Not really keen on all the anti-snoring equipment? For minimal fuss, use these nasal strips which do the job of opening your nasal passages for easy breathing and less snoring!
Breathe Right Nasal Strips are a simple, drug-free solution to help reduce snoring caused by nasal congestion. These extra-strength strips gently lift and open nasal passages, making it easier to breathe through the nose.
Key features:
- Drug-free and non-invasive
- Easy to apply and remove
- Suitable for sensitive skin
- Can be used in conjunction with other snoring remedies
Remember that everyone’s snoring situation is unique, and what works for one person may not work for another. Be patient and persistent in your efforts to find the right combination of strategies and devices that work best for you. With dedication and the right tools, you can achieve quieter, more restful sleep, improving not only your own well-being but also that of your sleep partner and family members.
If your snoring persists despite these measures or if you experience symptoms such as gasping or choking during sleep, excessive daytime sleepiness, or morning headaches, it’s crucial to consult a healthcare professional. These could be signs of sleep apnea, a serious condition that requires medical attention. Sweet dreams and quiet nights await!
