Experts estimate that nearly half of all adults snore. Are you one of them? Are you troubled by snoring (your own or your bed mate’s)?
My mom used to snore — loud enough that I could hear her from my room with the door closed. She gave those Breathe Right nasal strips a try and they REALLY cut back on the snoring. She hasn’t stopped entirely, but the nasal strips did make a definite difference.
Here are some more quick fixes for nighttime noise that may help you AND your spouse get a good night’s sleep.
- Change the way you sleep. Sleeping on your side may lessen snoring. When you sleep on your back, there’s more of a chance that stuff in your throat (like the uvula, tonsils, and/or tongue) will rub together and cause vibrations. However, if you’re a long-time snorer, changing positions won’t make much of a difference.
- Lift your bed. Raising the head of your bed approximately four inches can help cut down on snoring. If your snoring is congestion-related, this fix can be a HUGE help.
- Avoid sedatives. Sedative use (and that includes alcohol) can change the way you breathe and increase the chance of snoring.
- Clear those nasal passages. Congestion can be a big culprit when it comes to snoring. Try breathing steam (run the water hot, then put a towel over your head and inhale the steam) or using a sinus irrigation kit. If you go the irrigation route, be sure to clear your nasal passages a half hour (or more) before bed — this will give the rinse solution plenty of time to drain before you turn in.
The biggest thing you can do to help stop snoring is lose weight. Taking off just ten percent of your body weight can reduce your risk of snoring in a BIG way. It may not be a quick fix, but it may be the best fix.