When people think of snoring most would call it annoying or frustrating, and unfortunately people think that this a completely normal part of sleeping. This is just not true! Snoring is a serious problem that affects about 24 percent of adult women and 40 percent of adult men. The quality of your sleep is seriously compromised when sleeping next to someone who snores, or when you are the person who is snoring. Another common misconception is that snoring is uncontrollable and an unfortunate part of life, but there are things you can do to help reduce the amount of snoring and sometimes cure the problem. Here at OSR we are dedicated to helping you live your life at the highest quality which means good sleep!
Here are some tips!
Avoid alcohol before bedtime
Drinking alcohol relaxes the muscles in your body and in your face and throat, this relaxation interferes with breathing and makes you go into a deeper sleep. Once you’re in a deep sleep, you’re more likely to snore. If you feel like you really need a glass of wine or a beer before bed, try consuming it at least an hour before you go to bed.
Hot shower before bed
Sometimes taking a hot shower right before you go to bed can help open the nasal passages and make breathing easier. Make the water as hot as possible so the steam clears out all of the passageways. Some experts suggest rinsing your nose out with a saltwater rinse in the shower for even better relief.
Sleep on your side with your head elevated
When you lay on your back your tongue drops to the back of your throat which can block your airway. Also many experts agree that raising your head at least 4 inches can help reduce snoring by causing your jaw and tongue to drop down instead of in the back of your throat. Sleeping in this position can really help eliminate snoring.
Losing even just a little weight can reduce fatty tissue that surrounds the throat that can help clear the airways and ease breathing. Heavier individuals are more prone to snoring because of this excess tissue.
When you are not hydrated, secretions in your nose become stickier which cause more susceptibility to snoring. Drinking enough water throughout the day and night will help all of your body to function better. The institute of medicine says that women should consume 11 cups of water a day and men should consume 16 cups a day.
Sometimes massaging facial tissue with some safe essential oils such as Lavender, Geranium, Marjoram, Cedarwood, and Eucalyptus can help open sinus cavities and allows better air flow.
If you’ve tried most of the easy methods on this list and your snoring still hasn’t improved, talk to your doctor about getting a night guard. These guards look similar to a mouth guard worn by athletes. They help keep your airway open by forcing your lower jaw and tongue forward during the night.
If you or your significant other is having a hard time kicking a snoring habit, give OSR a call at 488-5555 and come in for a complimentary consultation.