You might not realize that you snore, but chances are your partner has plenty to say about it. Not only can snoring cause problems with your relationship as your partner loses sleep, it can also cause problems with your own health, especially if you have sleep apnea. Even if your body does not stop breathing while you are asleep, snoring is a sign that something is not right within your body, whether you are overweight, suffering from allergies, or your sleep habits are not productive, there are ways to help minimize the noise you make at night.
Manage Your Weight
If you are overweight, try getting on a healthy diet and exercise plan that will aid you in losing some weight. Even just a few pounds might be enough to alleviate some of the snoring if it is caused by excessive fatty tissue in the neck area. This tissue subsequently restricts the area of the throat, making it difficult for you to breathe without making noise at night.
Manage Your Lifestyle Habits
Your lifestyle habits could be the culprit in your nighttime noises. Smoking and drinking alcohol can cause your body to react in a negative manner at night. Smoking creates irritation in the throat and nasal passages which can subsequently cause a blockage, creating excessive noise when you sleep. Alcohol, on the other hand, acts as a depressant, which means it relaxes the muscles in your body, including the back of your throat. When the muscles get too relaxed, they become a barrier to proper breathing, causing snoring.
Manage Your Sleep Patterns
Erratic sleep patterns are also to blame for many episodes of snoring. Whether you work long hours and tend to push yourself beyond your limits or you spend your weekends partying and getting very little sleep, you are not regulating your sleep patterns, which leads to lower quality slumber night after night. If you let yourself get overtired, your body is constantly trying to catch up, which for some means crashing hard. When this happens, your muscles over relax, which puts you at risk for snoring.
You might think you are safe from allergens when you are resting, but if they are present in your bedroom, you are out of luck. If you are prone to allergies from dust particles, it is important to not only keep your bedroom clean, but also your sheets and pillows. Washing them frequently is a good habit to get into, but you should also replace your pillow every few months in order to eliminate any allergens that are not able to be washed away. If you are affected by the air in your room, adding an air purifier or even a humidifier to add some humidity to the air can help decrease the swelling in your nasal passages, decreasing the risk of snoring.
Change How You Sleep
The position you sleep in can have a drastic impact on the noises you make while you slumber. Sleeping on your side provides the lowest risk of snoring, but is not always easy to accomplish. If you are a back sleeper, find a way to decrease your chances of rolling over onto your back. One method is to place tennis balls in the area where you typically roll over onto, whether in a pillow case or in a sock attached to your shirt. When you roll over onto the tennis ball you are not going to be comfortable, which will help you learn to sleep on your side.
Snoring is not always easy to eliminate, but with a bit of trial and error, some of these methods may work for you. Remember, if you cannot eliminate the noise you make at night despite trying many or all of these methods, it is time to seek medical attention to ensure that your nighttime noise is not a sign of a serious illness.