It’s a fact of life that all people snore, while snoring is often looked at as taboo or not allowed many people snore in their sleep whether they know about it or not. In fact, snoring is caused when air can’t easily flow through your nose and throat during sleep. However, some people might snore louder than others. People who exhibit factors such as being overweight, consuming an excessive amount of alcohol, and those that smoke is more likely to snore louder. But what if you want to decrease your snoring, what are some ways you can sleep softer?
Here are the top nine tips to reduce snoring:
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Lose weight
Losing weight is valuable for many health reasons. In fact, if you lose weight, it can decrease the tissue in the throat that causes loud snoring. Therefore, a person can change their snoring habits just by dropping a little weight. However, some people might find it hard to lose weight. There are many diet plans and meal schedules that you can join if you are one of these people. These diet plans offer nutritious meals and allow you to decide how you want to continue with your weight loss. For example, some people like to work out. If you are one of these people, then you can join a gym, yoga class, or work out in your home in addition to the healthy meals. It’s always best to maintain a well-balanced diet and continue the daily exercise for healthy weight loss.
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Change sleeping positions
If you are sleeping on your back, you might want to change sleep positions. When you sleep on your back, you might cause your tongue to shift to the posterior of the throat which can obstruct airflow, thereby causing snoring to occur. Although sleeping on your side allows air to move freely through your nose and throat. Therefore, sleeping on your side is the perfect sleeping position if you want to decrease the snoring.
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Elevate your head
Some people find it hard to choose the number of pillows they sleep on. One pillow might leave your back hurting, but two might make you feel too elevated. However, if you want to decrease your snoring, it’s advised that you elevate your head. By elevating your head you’ll ensure that your airways are open, and therefore, you’ll reduce your snoring.
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Use nasal strips
Recently, nasal strips have become popular for their strong potential to decrease snoring habits. While nasal strips aren’t the most fashionable medical product, they do help. All you must do is place a nasal strip on the bridge of the nose before bed, and the strip will do all the work. In fact, the nasal strip works to enhance breathing during sleep by increasing the capacity of the nasal passage. Additionally, you could try a nasal dilator which is a strip used over the nostrils instead of the bridge of the nose. A nasal dilator reduces obstructions and allows you to breathe easier. Both of these products improve breathing in order to reduce snoring.
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Manage allergies
It’s known that allergies congest the nose and throat. When you have allergies, you’re more likely to snore due to the obstructed airflow. However, if you manage your allergies by taking preventive cautions like taking vitamins and washing your hands, you’re less likely to get allergies. Therefore, it’s a good idea to take preventive measures against allergies if you want to decrease your snoring.
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Have surgery
Some people might snore because of a deviated septum. A deviated septum is an unalignment of the wall that splits both sides of the nose. In fact, a deviated septum is known for obstructing airflow. Not only does a deviated septum cause snoring but it can also cause mouth breathing in some people. While it’s a personal decision if you decide you want the issue corrected; however, it’s advised that you consult a health-care professional about your wishes to correct your deviated septum. While some people might need surgery to fix the issue, others may only need medications. Contacting a health-care professional will put your health in the best hands.
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Limit alcohol consumption
While it’s fun to drink every once in a while, it’s not good for your sleeping habits. If you drink alcohol two hours before going to sleep, you’re more likely to snore, since liquor loosens the throat muscles which causes snoring to occur. It’s advised that you limit your alcohol consumption, especially when going to sleep. If you want to decrease your snoring, then try to limit yourself to up to two drinks. If you only have two drinks or less your less likely to snore because of your alcohol consumption.
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Don’t take sleeping pills
Many people take sleeping pills for different reasons. While some people can do without the added pill, other people need it. Although it needs to be said that sleeping pills can increase snoring if you want to reduce your snoring you should think about decreasing the dose you take or the sleeping pill altogether. However, it’s advised that you talk to a doctor before you stop taking a prescription medication. There may be other options your doctor, and you can discuss if your snoring is affecting you or someone else.
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Quit smoking
It’s commonly known that smoking is a destructive habit, but smoking can also exacerbate your snoring. If you want to decrease your snoring, then it’s suggested that you quit smoking. While quitting smoking can be challenging for anyone there are various ways for a person to quit. For example, you make a plan, use medical products like patches, or reach out to the community around you for support. In fact, there are many organizations and community support groups dedicated to helping smokers beat their bad habit.
If you snore, don’t feel bad, everyone does it. Snoring is a part of human nature; however, some people snore at a different range than others. But hopefully, these nine tips will help you decrease your snoring at night. Have a restful sleep tonight!
