If you snore in your sleep, it’s likely that you haven’t been getting much rest. In fact, if you share your bed with a loved one, they probably have been losing sleep, as well. Fortunately, there are a few ways you can reduce snoring and help improve your overall quality of sleep. There are many over-the-counter options available out there, but it’s difficult to know whether or not these solutions will work for you. Some easy adjustments that may help include:
- Sleeping on your side. Since laying on your back can cause the tongue to relax to the back of your throat and block the airway, changing your sleeping position often helps reduce snoring.
- Avoid nightcaps! Drinking alcohol before bed can contribute to snoring, since the muscles in the back of the throat typically become more relaxed than usual.
- Lose weight. While weight may not always be part of the issue (people of all shapes and sizes snore!), it can potentially be a contributing factor — additional weight around the neck area sometimes restricts the airway, leading to snoring.
- Improve your daily routine. Practicing good sleep hygiene means following healthy habits every night before bed, such as turning off electronics at least 30 minutes before you go to sleep. Poor sleep hygiene promotes restless sleep, and a person who is not getting enough sleep is more likely to snore.
If you are still snoring and losing sleep after trying these remedies, it is possible that you suffer from a more serious issue, such as obstructive sleep apnea. After a sleep test has been completed, I can help you find a treatment option that best addresses your needs and concerns. My goal is ultimately to help you and your loved ones achieve quality, restful sleep and lead happy, healthy lives!
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