Whether you have a partner who snores or you are the loud sleeper, snoring is incredibly frustrating to deal with. It can interfere with a good night’s sleep, leaving you grumpy, exhausted, and unable to go about your daily routine.

Snoring happens when air cannot flow smoothly through the nasal passages and throat. These pathways become constricted, and when air moves through narrow paths, it makes noise. It’s the same principle as whistling, but the effect is a lot less pleasant.

Want to stop the snoring and start getting a good night’s sleep? Depending on the type of snoring you are dealing with, try one of these five treatments.


Take a hot shower before bed

Whether you have the flu, dust allergies, or naturally narrow sinuses, opening up your airways can help you breathe more easily and reduce snoring. Taking a hot shower before bed will clear out any congestion and relax your nasal passages, making it easier for air to move smoothly.


Rinse out your nasal passages

If you suffer from chronic sinus inflammation, you probably also snore and snort in your sleep. Traditional decongestants generally don’t help this sort of snoring; instead, you need to open up your nasal passages more thoroughly by rinsing them out. The best way to do this is with a neti pot and a saline solution. Mix one teaspoon salt with one cup of warm water in a neti pot. Lean over a basin or sink with one ear down and one ear up. Use the neti pot to slowly pour the solution into your top nostril and allow it to flow out the bottom nostril. Stand up straight to blow out any remaining liquid, then repeat the process on the other side.


Sleep on your side

If the muscles in your mouth and throat relax while you sleep, your tongue can slip backwards and block your throat, causing snoring and difficulty breathing. To prevent this from happening, sleep on your side. Gravity will keep your tongue from sliding backwards, allow you to breathe smoothly. If you often wake up to your partner snoring during the night, try nudging them onto their side. The sound may stop right away.


Avoid alcohol

Heavy or regular drinkers are also more likely be regular snorers. Alcohol causes your muscles to relax, including the ones in your throat and jaw. These relaxed muscles can block or constrict your airways. To prevent this, cut back on alcohol consumption, and avoid drinking entirely for three hours before bed.


Get more exercise

Fatty tissue and weak muscles around the neck and jaw can put pressure on the throat, causing it to collapse while you sleep. As a result, those who are overweight or obese are more likely to snore. Exercising to improve your muscle tone may open your airways and help reduce snoring.

While annoying, snoring is not a dangerous health condition. However, it can be symptomatic of more serious breathing problems, including asthma and sleep apnea. If your chronic snoring doesn’t improve with one of these changes, talk to your doctor about possible causes and treatment options.


Author: Slumberless Team

Slumberless is a small group of people that are passionate about finding ways to have a more restful sleep every night

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