If you snore, the chances are that it's not only keeping you from getting a good night's sleep but it also potentially disturbs your partner too. This can lead to the both of your feeling more tired and moody throughout the day, which could put strain on your relationship. To prevent any more sleepless nights and improve your mood in the following days it's important that you know how to cure snoring, and fast!
Whilst there is a selection of over the counter sprays and medicines that you can use when looking into how to cure snoring, you should be careful when self-administering.
Here are our top 7 hacks to stop snoring:
1 - Change your sleep
Lying in certain positions can help you stop snoring. Lying on your back causes the base of your tongue rest against the back wall of your throat, causing the vibrating sound of snoring. Lying on your side to sleep can help stop snoring by improving the position of your tongue. A full-length body pillow that supports your entire body provides an easy fix if you snore. These pillows enable you to continually sleep on your side and can make a dramatic difference.
If you have a bed that reclines you can raise the head of the bed, which will help open your nasal airway passages which can help to stop snoring.
2 - Losing Weight
Whilst losing weight doesn't help everyone stop snoring, it can help if you have recently gained weight and found you have started snoring as a result. Gaining weight, especially gaining weight around your neck, makes you more like to snore. Extra weight around your neck can constrict your throat which makes it more likely to collapse during sleep.
3 - Good Sleep Habits
Poor sleep habits can be just as damaging to your sleep as gaining weight or sleeping on your back. For example, working long hours without enough sleep, can make you feel overtired when you finally do go to bed. As a result, you are more likely to fall into a deeper sleep where your muscles become floppier. Just like sleeping on your back, deeper sleep causes your muscles to collapse to the back of your throat, which the creates the snoring noise. By making sure your manage your working hours better and making sure you wind down properly before sleep you will have more of a chance to stop snoring.
4 - Open Nasal Passages
If you find that your snore has a nasal sound, opening your nasal passages can help you stop snoring. If your nose is clogged or your nasal passages are narrowed due to a cold or another blockage, the rushing of air through your nose is more likely to produce snoring.
Having a hot shower before you go to bed can help open nasal passages. You could also try keeping a bottle of salt water rinse in the shower and use it to rinse your nose out, which can help nasal passages open further.
Nasal strips can also be used to open your nasal passages and stop snoring.
5 - Check for Allergens
Allergens can aggravate your nasal passages and throat and increase your snoring. Dust mites can accumulate in the tight areas of your room and the dust can aggravate your lungs and throat causing a rattle and increasing your snoring. Allowing pets to sleep on your bed and in your bedroom can also increase the level of allergens in your room and make you more likely to snore.
6 - Change Your Pillows
Your pillows can also be a source of dust mites, being so close to these allergens can cause an allergic reaction which may lead to snoring. Every couple of months, you should put your pillows in an air fluff cycle or hang them outside to air out. You should also aim to replace your pillows every six months to keep dust mites and other allergens to a minimum. When replacing your pillows, be sure to pick pillows that support your head and neck properly as a lack of support can cause discomfort and can increase your risk of snoring.
7 - Stay Hydrated
If you want to know how to reduce snoring, you'll do well to follow this simple rule: drink plenty of fluids. When you become dehydrated, the secretions in your nose and soft palate become stickier which can lead to more snoring.
One of the most important things you can do to stop snoring is to make sure your body is fully supported. Getting the correct support can prevent your muscles from collapsing which can in turn, reduce the amount you snore. If you’re looking for a new mattress to give you the correct level of support, visit our website.