Ever been in a situation when your friends are sleeping over and you are embarrassed from the noise you make at night while you snore? What if your partner is a light sleeper?
Well it’s not only about the embarrassment caused by these situations; it’s about your health. Studies have shown that 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease.
But this doesn’t mean that you should turn to use the first over-the-counter spray or pills that come through your way, unless you have already checked it with your doctor.
Instead you can try these natural ways to get rid of that annoying habit.
Change Your Sleep Position
Try to sleep on your side more often than your back. People who tend to sleep on their backs tend to snore more because lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep.
Avoid this by using a body pillow; it’s a full-length pillow that supports your entire body. This approach provides an easy fix. It enables you to maintain sleeping on your side and can make a dramatic difference.Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back. If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause and you should see a doctor.
Maintain a healthy weight and diet
Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.
Quit or cut down smoking
Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it’s difficult to breathe through your nose because the airflow is decreased.
Keep your nasal passages clear
In order to breathe through your nose rather than your mouth, if an allergy is blocking your nose, try antihistamine tablets or a nasal spray. Ask your pharmacist for advice, or see your GP, if you’re affected by an allergy or any other condition that affects your nose or breathing, such as sinusitis.
When our bodies are dehydrated our nasal secretions become thick, sometimes making breathing more difficult throughout the day and this can causing snoring at night.