Snoring is one of the most annoying sounds you hear from someone, and if your partner is snoring all of the time when they sleep to the point that you have to sleep elsewhere, then that is very disruptive to your sleep, and to their sleep. If they wake up tired, then that means they are not getting a good night’s sleep.
What Causes Snoring?
When you snore, it is caused by partial blockages in the airway. The tissues on the upper part of the airway are in contact with one another which causes snoring when that happens. Everyone does snore from time to time, but if you are overweight you will be more likely to snore. If you snore often, then that means you will need to get that checked as there could be an underlying condition. However, in the meantime, there are methods that can help stop you from snoring. And if your partner is the one that is snoring, then you will want to tell your partner about these methods too. Let’s go over them now.
Sleeping On The Side Helps
If you are sleeping on your back, you are more likely to snore. However, if you sleep on either side, you are less likely to snore. That is because when your head is turned to the side, you will snore a lot less. And you could use pillows strategically if you struggle to sleep in one position. If you are a restless sleeper and you are not confident that you can stay on your side, then you will want to make another consideration.
Wear A Dilator Or Nasal Strip
There are internal as well as external dilators as they are meant to help improve airflow when sleeping which will reduce snoring. They are available online or over the counter, and they are inexpensive. These gadgets are small and have strips that use tension to keep nasal passages open. You can always ask the pharmacist about them if you are not sure about how they work. There are other gadgets you can use too.
A Mouthpiece That Helps Prevent Snoring Can Help
There are dental devices that can help with preventing snoring, but these gadgets which are known as anti-snoring mouthpieces take time to get used to more than nasal strips. That is because they are larger and instead of them on your nose, they sit in your mouth all night. They are a form of a mouthguard and if you have a sensitive gag reflex then you may not want to use this device. The nasal strip would be a better option.
Making Lifestyle Changes Can Help
If you are overweight, you can make some positive weight loss changes such as reducing caloric intake and being more active. If you are overweight, you will be more likely to snore. Being at an optimal weight does not prevent snoring but it will keep it from happening a lot more than it would if you were overweight or obese.
Another lifestyle change that you will want to make is quitting smoking if you are a smoker. It has been known that smoking does increase the chances of snoring, and even children of smokers snore if they inhale second-hand smoke. Therefore, you will want to work with your doctor if you are a smoker. And you will also want to go to your doctor if you plan to lose weight because you want to go on a calorie deficit plan which is safe for you. A registered dietician can help you as well make that change.
If you still are snoring even with these changes, then you will need to see a sleep specialist. You may have an underlying cause for the snoring.
