According to SleepEducation.org, 40 percent of all adult men, and 24 percent of adult women are snorers. Those who suffer from snoring can snore so loud it keeps them, or their partner, awake.
While snoring isn’t usually a cause for a concern, it can be a symptom to a different medical problem that needs attention. Follow these few tips to improve sleep for both you and your partner while addressing potential medical concerns.
STEP 1: TRY TO FIND OUT WHY YOU’RE SNORING
You can do this pretty easily without the assistance of a doctor. Take some time to figure out what is making you snore. Do you suffer from on-going nasal congestion? Do you have asthma or some other breathing issue? If you can confidently say “no” to both of these, it could just be the way you’re sleeping or how your body naturally reacts in its most relaxed state.
After you address this, find the next step that works for you.
STEP 2: USE OILS (IF CONGESTED)
If you find that you’re congested when trying to catch some Zs, you may need to use some peppermint oil to help relieve that congestion. Try adding some peppermint oil to hot, decaffeinated tea that you can enjoy before bed.
The peppermint oil, when combined with the heat from the tea, can help coat your throat and relieve some of the congestion you’re suffering from.
STEP 3: ADDRESS THE ALLERGENS (IF YOU HAVE BREATHING ISSUES)
Allergens can easily attach to your bed, sheets, and pillows. Additionally, dust from your ceiling fan, box fans, or your overall heating and air system could be pumping allergens into your bedroom.
This can irritate your sinuses and cause you to snore. Experts say you should replace your pillow after six months, if it is inexpensive. Memory foam pillows should be replaced every 18 to 36 months. Wash your bedding as regularly as possible and be sure to dust around the house!
STEP 4: CUT DOWN ON ALCOHOL CONSUMPTION
If you like to enjoy a few glasses of wine with dinner, you may find that this is what is contributing to your snoring. Alcohol makes muscles all around the body and, in this case, in your throat, relax more than they normally do. If you do want to have a drink, wait four or five hours before heading off to bed.
STEP 5: SLEEP ON YOUR SIDES
Relaxed muscles near your throat can make you snore when laying on your back or stomach. However, sleeping on your side can keep your throat muscles from blocking your breaths. This will ultimately reduce snoring occurrences, helping you get a great night’s sleep!
As you can see, there are a number of ways you can address your snoring issue without the need for medication. Simply follow these steps to reduce snoring occurrences. Remember, not everything will work for you the way it may work for everyone else. Keep trying for a great night’s sleep!