Nearly half of all adults snore, at least occasionally. Snoring is most common among
men, seniors, and people who are overweight. Learn basic facts about snoring, how it
can affect your life, and how to cope with it.
Table Of Contents
Snoring and Your Health
- Monitor your sleep quality. If you live alone, it may be difficult to know for sure
if you snore. One warning sign of snoring is waking up in the morning feeling tired,
even after a full night's sleep. Your snoring may actually be waking you up
continually throughout the night and interfering with the quality of your sleep.
- Think about your relationships. If you live with friends, relatives, or a significant
other, your snoring may be negatively affecting them too. Perhaps you’re
keeping those you live with from getting a good night's sleep because they’re up
all night listening to your loud snoring. - Manage the risks of cardiovascular issues. Doctors have reported that
obstructive sleep apnea places a heavy strain on the heart. More recent studies
suggest that even less severe snoring could increase the risk for heart disease. Early
treatment is important to catch increases in blood pressure and other changes
promptly.
Know the causes for your snoring. Different kinds of snoring require different
treatments. Talk with your doctor if you suspect a medical condition such as
enlarged tonsils or respiratory infections. Otherwise, lifestyle changes may be
all that's needed.
Effective Remedies for Snoring
- Get more sleep. Try getting an extra hour or two of sleep each night. When you're
overtired, your throat and tongue muscles may loosen and block your airway.
This is similar to the effects of aging, but in this case you can do something
about it. - Sleep on your side. Some people get instant snoring relief just by sleeping on
their side rather than their back. It takes practice to change old habits, but you
can train yourself to do it. Putting a pillow alongside your body will help to hold
you in place on your side. - Elevate your head at night. If you’re free from neck problems, you may want to
experiment with holding your head higher at night. You can get a bed that
adjusts to an incline or use an extra pillow to prop yourself up. - Avoid sedatives, alcohol, and late night eating. Anyone may be vulnerable to
snoring after drinking beer, eating pizza, or taking certain medications before
bed. Consume your last cocktail or meal at least four hours before you go to sleep! - Lose weight. Excess weight around the throat also makes it harder to breathe
correctly, especially at night when you’re lying down. If you noticed that your
snoring started only after you put on a few extra pounds, it may be time for a
diet and more exercise. - Treat nasal congestion. Steam opens your nasal passages! Why not try a hot
shower before bed or a vaporizer while you sleep? Nasal strips and gargling
with salt water may also help. - Reduce household dust. Getting household dust under control will help you
breathe better night and day. Shop for anti-allergy bedding and replace your
pillow regularly. - Ask your doctor about non-surgical treatments. If your snoring persists, there
are several medical appliances that your doctor can recommend. For example,
CPAP therapy is when you use a breathing device to pump air into your body
- while you sleep. It's often the primary treatment for sleep apnea.
UNLOCK 15% OFF And get the anti-snoring solutions you needConsider surgery. Using surgical methods as a treatment for snoring is
relatively rare. Still, there are many surgical options to consider, just in case
CPAP therapy fails. Many of these procedures can be done with lasers or
microwaves.
- Home remedies and proper medical treatment can often reduce the incidents and intensity of snoring, as well as minimize the negative effects. Get help with snoring, whether it's for yourself or a loved one. Then everyone can start enjoying a good night's sleep!
