Snoring is a bit of an embarrassment. Your kids probably tease you for it, and your partner finds themselves struggling to get to sleep each night thanks to the sound of your huffing and puffing. On top of that, when you’re snoring, you can even suffer from a worse night’s sleep, which means that you never wake up feeling totally rested.
So, what can you do about it? There are plenty of crazy gadgets on the market today that you could try to help you with your snoring problem, but before you invest in those, we recommend trying a few of these simple techniques.
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1. Change your Sleeping Position
Simply lifting your head up away from your body by around four inches can open up the airways and encourage your jaw and tongue to move forward. This means that you’re less likely to snore. There are some great specially-designed pillows on the market that can limit snoring by ensuring that the muscles in your neck are properly stretched out.
2. Lose Some Weight
If you struggle with a few excess pounds, you might find that losing even a small amount of weight can reduce the fatty tissue that surrounds the back of your throat. The less there is to block your airways, the less likely you are to snore!
3. Clear out your Nose
Sometimes people snore because they have a cold. If your nose is stuffy, try to clear it out before bed with a sinus saline solution. Using a nasal decongestant medications, sprays, or nasal strips can help you to breathe more easily while you sleep. If you have allergies, you should also take steps to reduce your exposure to allergens, or use medications.
4. Avoid Sleeping Pills
If you can find another way to get a restful night’s sleep without sleeping pills, then you should probably try it out. After all, these pills relax the muscles around the throat and can interfere with your breathing. You should also talk to your doctor about any prescription medications that you might need to take. Some meds can make you sleep deeper, which makes snoring worse.
Finally, a quick bout of exercise can reduce snoring, even if it doesn’t lead to weight loss. That’s because when you tone muscles in your body, you also tone the muscles in your throat, which reduces your chances of snoring throughout the night! There are even specific exercises you can do to strengthen your throat!