Many of us have snored in our sleep at least once in our lives. Generally, it is not something to be concerned about unless it is very severe and difficult to manage. If you snore often, you disturb your quality of sleep and of those who sleep around you. There are some ways for you to get better sleep every night. Read on to learn more about how to manage snoring and improve your sleep quality!
What Is Snoring?
In simple terms, snoring is just noisy breathing while you are sleeping. This happens when the movement of air leads the relaxed tissues to vibrate loudly in your throat. Because of this vibration, your throat produces hoarse sounds. Snoring is common for many people but it usually gets worse as you age. This is due to various reasons such as fatigue during old age. Your partner, family member, or roommate can become unhappy when their roommate or bedmate snores. People might even choose to sleep in separate rooms. So, it is normal to want to stop snoring.
Watch Your Weight
It is possible that snoring is due to gaining weight, especially around the neck. So, you would want to watch your weight and try losing weight to see if it makes a difference.
Avoid Alcohol
Alcohol and other sedative medications can affect the muscles which are located at the back of your throat. They might be the promoter and cause of snoring. Avoid drinking alcohol before going to bed.
Change Your Sleeping Position
Sleeping on your back is a position that might lead to your airway becoming obstructed. It can be helpful to try switching to a different position when you sleep.
Sleep With Your Head Elevated
Sleeping with your head elevated can help to reduce snoring. The whole mattress will have to be raised rather than just adding another pillow.
Change Your Pillows
Dust mites might start to accumulate in your pillows over time, leading to allergic reactions that cause snoring. Allowing pets to sleep on the bed can be another cause as they bring about irritants. Do remember to air fluff your pillows twice a week and replace them once every six months to minimize the allergens and dust mites. Keep your pets out of your bedroom too.
Stay Hydrated
Water is also another answer to your problem. Women need about 11 cups of water and men need 16 cups of water. Do remember to stay hydrated before you go to bed.
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