Help
put snoring to rest with these 7 quit-snoring tips.
You
may be among the 45% of normal adults who snore at least occasionally or you
likely know someone who does. He (or she) may be the brunt of jokes at family
gatherings ("Uncle Joe snores so loudly he rattles the windows!"),
but snoring is serious business.
For
one, a snoring spouse often keeps the other person from a good night's sleep, which can eventually lead to separate
bedrooms. "Snoring can create real problems in a marriage.
Not
only is snoring a nuisance, but 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, Slaughter says.
Use
caution before you self-treat with over-the-counter sprays and pills until
you've checked with your doctor. Many stop-snoring aids are marketed without
scientific studies to support their claims.
Instead,
try these natural solutions and lifestyle changes, which may help you stop
snoring.
1. Change Your Sleep Position.
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. Sleeping on your side
may help prevent this.
"A
body pillow (a full-length pillow that supports your entire body) 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, "Or you can recline the bed with the head up and extended,
which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however." If snoring continues
regardless of the sleep position, obstructive sleep apnea may be a cause. "See
a doctor in this case,"
2. Lose Weight.
Weight loss
helps some people but not everyone. "Thin people snore, too.
If
you've gained weight and started snoring and did not snore
before you gained weight, weight loss may help. "If you gain weight around
your neck, it squeezes the internal diameter of the throat, making it more
likely to collapse during sleep, triggering snoring”.
3. Avoid Alcohol.
Alcohol and sedatives reduce the resting tone of the muscles
in the back of your throat, making it more likely you'll snore. "Drinking
alcohol four to five hours before sleeping makes snoring worse".
"People who don't normally snore will snore after drinking alcohol."
4. Practice Good Sleep Hygiene.
Poor
sleep habits (also known as poor sleep "hygiene") can have an effect
similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally
hit the sack you're overtired. "You sleep hard and deep, and the muscles
become floppier, which creates snoring".
5. Open Nasal Passages.
If
snoring starts in your nose, keeping nasal passages open may help. It allows
air to move through slower. "Imagine a narrow garden hose with water
running through. The narrower the hose, the faster the water rushes
through."
Your
nasal passages work similarly. If your nose is clogged or narrowed due to a
cold or other blockage, the fast-moving air is more likely to produce snoring.
A
hot shower before you go to bed can help open nasal passages. Also, keep a
bottle of saltwater rinse in the shower. "Rinse your nose out with it
while you're showering to help open up passages".
A
neti
pot could also be used to rinse out the nasal passages with a
salt-water solution.
Nasal
strips may also work to lift nasal passages and open them up -- if the problem
exists in your nose and not within the soft palate.
6. Change Your Pillows.
Allergens
in your bedroom and in your pillow may contribute to snoring. When did you last
dust the overhead ceiling fan? Replace your pillows?
Dust mites accumulate in pillows and can cause
allergic reactions that can lead to snoring. Allowing pets to sleep on the bed
causes you to breathe in animal dander, another common irritant.
"If
you feel fine during the day but obstructed at night, these things may be
contributing to your snoring".
Put
your pillows in the air fluff cycle once every couple weeks and replace them
every six months to keep dust mites and allergens to a minimum. And keep
pets out of the bedroom.
Beware
before spending money on special pillows designed to prevent snoring. "They
may work if it props up your head, which fixes nasal issues, but can cause neck
pain."
7. Stay Well Hydrated.
Drink
plenty of fluids. "Secretions in your nose and soft palate become stickier
when you're dehydrated". "This can create more snoring."
According to the Institute of Medicine, healthy
women should have about 11 cups of
total water (from all drinks and food) a day; men require about 16 cups.
Overall,
get enough sleep, sleep on your side, avoid alcohol before bedtime
and take a hot shower if nasal passages are clogged. "These simple
practices can make a huge difference in reducing snoring."
Additional Options
You may find it helpful to use a little nasal saline spray or even to swallow some
olive oil while in transit. Beware of fluid restrictions with carry-on
luggage on flights.
Finally, if you are really self-conscious about
snoring on the plane, you may wish to simply stay awake for the duration of the
trip.
A Word From Sam
There is really no reason to feel embarrassed
about snoring, however. It is an extremely common condition, affecting men and
women of all ages. Even if you snore loudly, it is likely to be largely drowned
out by the roar of the jet engines. So sit back, relax, and don’t let the fear
of snoring prevent you from resting a little on your next flight.
