Snoring can be a nuisance—not just for you but also for anyone sharing a bed or room with you.
Fortunately, there are several ways to minimize or even eliminate the problem. Here are 10 effective tips to help you achieve a quieter night’s sleep.
Sleep on Your Side
Sleeping on your back causes your tongue to fall backward, partially blocking your airway and increasing snoring.
Try sleeping on your side instead to allow for better airflow. A simple trick is to sew a tennis ball into the back of your pajama top to prevent rolling onto your back during the night.
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Avoid Alcohol Before Bed
Alcohol relaxes the muscles in your throat, making it more likely that you will snore.
If you want to reduce nighttime noise, try avoiding alcohol for at least a few hours before going to sleep.
Watch Your Weight
Excess weight, especially around the neck, can contribute to snoring by putting pressure on the airway. Losing even a small amount of weight can sometimes make a big difference.
Strengthen Your Throat Muscles
Did you know you can train your throat muscles to reduce snoring? Exercises such as singing or performing specific mouth movements can help keep your airway open. You can find helpful tutorials online to guide you through the process.
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Eat Light Before Bedtime
Heavy meals close to bedtime can interfere with digestion and make snoring worse. Try to eat dinner at least two to three hours before going to sleep, and opt for lighter, easier-to-digest foods.
Keep Your Bedroom Air Fresh
Dust, pollen, and poor air quality can irritate your airways and increase snoring. Make sure to ventilate your bedroom regularly, change your bedding often, and keep the space clean to improve air quality.
Try a Snoring Mouthpiece
A custom-made snoring mouthpiece can help by positioning your tongue and jaw in a way that keeps your airway open. While it requires a visit to a specialist dentist and can be costly, many people find it an effective solution.
Elevate Your Head
If your head is too flat, your airway may become partially blocked, leading to snoring. Try using an extra pillow or an adjustable bed to keep your head slightly elevated and maintain open airways.
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Stay Hydrated
Dryness in your mouth and throat can worsen snoring. Make sure you drink enough water throughout the day, but avoid excessive liquids right before bed to prevent nighttime bathroom trips.
Cut Back on Smoking
Smoking irritates the airways and increases snoring. If quitting altogether is difficult, even reducing your cigarette intake can help improve your sleep quality.
This article is based on information from Iform.