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4 Simple Fixes to Cope with Snoring
The Daily Doze
Is your snoring bothering you? ...Is someone else’s?
Snoring can be embarrassing and bothersome, but it’s a fairly common problem.
According to the Sleep Foundation, snoring affects 57% of men and 40% of women. Nearly everyone snores now and then, sometimes due to alcohol or exhaustion. For some, it can be a chronic problem or a serious issue. So what is snoring, and why do people snore?
Snoring: What and Why
Snoring is the sound of obstructed breathing, and it happens when air flows through your throat and the relaxed tissues in your throat vibrate, producing harsh, irritating snoring sounds. Snorers are likely oblivious of the noise they make at night -- but their partners are likely struggling because of all the loud racket!
You are more likely to create night noises if you are:
- A man
- Obese or overweight
- Middle-aged or older (snoring tends to get worse with age)
- Have an endocrine disorder that interferes with breathing as you sleep
- Have a genetic syndrome that affects the way the nose, throat, or jaw is structured
(Also Read: Most Common Sleep Issues for Men: How, What, and Why)
4 Simple Fixes to Snoring
Treat or reduce snoring long-term by making some lifestyle changes: reducing alcohol intake or losing weight can significantly reduce the chances of snoring.
Here are a few other helpful tips on what you can do about snoring.
1 - Sleep on your side.
A change in your preferred sleeping position may quickly address the issue. Sleeping on your back can cause the tongue to move to the back of the throat and block some airflow.
Sleeping on your side is the best position to reduce or stop snoring. On your side, air flows more quickly, making this the best sleeping position to stop snoring.
Besides shifting your sleeping position, raising your head using a pillow can do wonders as well. If you sleep on an adjustable base, elevate the head of your bed by 4 inches to reduce air compression.
2 - Use a humidifier.
Air conditioning and heating units both dry out the air indoors, and delicate nasal tissues will be sensitive to this condition. Utilizing a steam or cool mist humidifier helps replace some of the lost moisture in the air, making it easier to breathe through the nose.
(Also Read: Holiday Gift Guide for Sleep Lovers)
3 - Take natural or herbal remedies.
Natural herbs and remedies may help promote a restful, snore-free night of sleep:
- Put a drop or two of peppermint oil in your water or tea before going to bed. Its anti-inflammatory properties can aid in opening up the respiratory passages.
- Olive oil is a potent anti-inflammatory agent and can decrease swelling in the air passages. It also relieves soreness and reduces the vibration in the throat that causes snoring. You can add more of it to your diet, gargle with a bit of oil, or add a spoonful to your tea.
- Turmeric is a pungent herb with antibiotic and antiseptic properties and is great for snoring relief. Add the bright yellow spice to your savory dishes like rice or soup, or make a healthful “golden milk” latte.
- Honey also has anti-inflammatory properties and coats the throat, reducing snoring vibrations. Have a teaspoon of honey in your hot water or tea prior to slumber.
- Chamomile is a popular tea -- and a muscle and nerve relaxant, which will help you sleep peacefully through the night.
4 - Get to the root cause.
Understand the reason you or your partner is snoring. Even if snoring is not bothering you too much, it shouldn’t be ignored, especially if it’s chronic.
It could be a symptom of a treatable medical condition that is interfering with your breathing while asleep, such as allergic rhinitis or a sinus infection. It may even indicate a more serious and life-threatening condition, such as obstructive sleep apnea. This condition can partially or entirely block your airflow. Sleep apnea can even provoke heart problems and high blood pressure, especially if your sleep surface restricts your circulation.
(Also Read - Sleep and Arthritis: How to Sleep Better with Joint Pain)
Investing in the right sleep products can also alleviate breathing problems at night. MajesticBeds designs sleep solutions specific to a person’s symptoms, providing comfort, ample support, and pressure-mapping relief to particular areas of the body.
Learn more about our sleep systems at MajesticBeds. Our Sleep Experts can help you identify the best solution to your sleep needs.
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