Snoring is not just an embarrassing condition that will lead to you reaping less sleep, you can develop some very harmful health conditions because of it. The main problem is that snoring is so common in the population and people think it is a normal occurrence. Snoring though can lead to some very dangerous health conditions such as high blood pressure, heart disease, and even death. So if you’re snoring at night, you should look into ways to stop. Therefore here are some useful tips that will help you deal with your snoring problem so you can get a better night’s sleep.
Use The Right Pillow
Many people put too much stress on their neck and back when they sleep, which is fine for a couple of minutes but over time it will lead to bad health. The first thing you want to do is to make sure you use the right supportive pillow as well as the right mattress because this will help align your spine and neck correctly while you rest. Not only will this reduce your snoring, but it will also help you wake up feeling refreshed and less stressed. Many people who use the wrong pillow usually wake up with either neck or back pain or both. Therefore, investing in a good pillow is a very smart idea.
Quitting smoking will not only reduce your risk of cancer and other health conditions but will also help you quit snoring. Nicotine is bad for your health for many reasons, but one of the main reasons is that nicotine restricts blood flow which can eventually lead to breathing difficulties while sleeping. So even though you may feel like a heavy smoker, if you want to stop snoring at night then quitting smoking must be step number one on your list. Even if you are a non-smoker, maybe you should try avoiding secondhand smoke as this can also cause breathing problems and thus increase snoring.
Maintain Your Weight
It is proven that maintaining your ideal body weight will help reduce snoring and help you sleep better at night. Losing only a few pounds will make a significant difference in the intensity of your snoring so try to reach your healthy weight and see if it helps with your condition. Additionally, exercising regularly will help strengthen your muscles. Since snoring can be caused by obstructive sleep apnea – a condition where small muscles collapse during sleep, you will want to get stronger muscles around your neck area. Therefore start going for short walks or long bike rides to strengthen your neck and back muscles so that there won’t be any snoring at night.
Limit Alcohol Intake
Many people try to get rid of snoring by drinking alcohol before bed, not realizing that it will only make the problem worse. Alcohol has a relaxant effect that will often cause your throat muscles to become loose and then collapse while you sleep which can lead to some heavy snoring throughout the night. Drinking alcohol before bedtime also leads to dehydration, which can also cause snoring. You want to limit your consumption because not only will it result in snoring, but it will also affect the quality of your sleep and overall health.
Avoid Sleeping Pills
Some people may be prescribed sleeping pills to help them sleep at night but it is important to know that these are harmful if taken regularly. Sleeping pills are usually used for a short period, but after long-term use, the effect of the pills will diminish and often rebound which can lead to some serious health conditions. Even if you think it is helping your snoring problem by allowing you to get deeper sleep, it is not good for your body over an extended time. Instead of using a medication, try using natural remedies first because they won’t have any side effects on your system and will also help reduce snoring.
Sleep In A Proper Position
You want to avoid sleeping on your back because the position will cause your throat muscles to collapse and decrease the airflow. Try not to sleep on your stomach either because this can also decrease the oxygen flow. Instead, try to sleep in the semi-fetal position with a little bit of elevation under your head so that you can keep your head tilted forward which allows for better breathing through the night. You should also avoid sleeping on your chest as this will also block your airway and cause you to snore.
As you can see, if you want to stop snoring at night, it is important to take care of your body and overall health. Therefore you should try at least some of these tips and see which ones work best for you. Just make sure to avoid medications and focus on sleeping in the right position and you will be able to reduce snoring and get the best night of sleep possible.