No one likes to toss and turn trying to sleep in the same room as a snorer, and while you may be the one making those grunts and groans in your sleep, it’s essential to find a way to stop the nighttime noise.
An estimated 45 percent of the population snores, and although not everyone snores for the same reason, common causes include nasal congestion, sinusitis, alcohol, smoking and more.
Snoring can be a nuisance, and it can even prevent your partner or roommate from getting any sleep. You may have tried a number of solutions, but your best bet is to stick solutions that have been proven effective.
If you’re a snorer, or you just live with one, try one of these five snoring remedies that actually work.
1. Sleep On Your Side
One of the most common tips for snorers is to switch from sleeping on your back to sleeping on your side. Sleeping on your back causes your tongue and soft palate to collapse to the back of your throat, which makes a sound while you sleep. Sleeping on your side helps relieve this pressure and quells the noise.
2. Use A Humidifier
Keeping a humidifier in your room can prevent your throat from drying out. A humidifier will provide moisture to your nasal passage and increase airflow, which decreases that pesky sound
3. Change Your Pillows
Pillows can harbor dust mites, which can cause allergic reactions that result in snoring. If you find that sleeping elsewhere gets rid of your snoring, it may be time to switch out your pillows. Wash them every six weeks, and be sure to replace them every six months.
4. Ditch The Wine Before Bed
If you like to enjoy a nightcap before bed, you may be contributing to your snoring problem. Alcohol causes your muscles to relax, which makes the back of your throat collapse more, leading to snoring. Many people are also allergic to a compound in some red wines called tyrosine, which can also contribute to snoring.
5. Drink Water
Stopping your snoring can be as simple as staying hydrated. Snoring can come from a dry mouth or dry throat, and drinking water can make the secretions in your nose less sticky. Drink a glass of water before bed and between meals for best results.