Snoring is a common problem that can affect people of all ages although its most common for people aged between 40–60. It can be caused by a variety of factors, including obesity, enlarged tonsils or adenoids, a deviated septum, and alcohol consumption. Loud snoring can be annoying for your bed partner. While it’s generally harmless it can also be a sign of a more serious condition, such as sleep apnea.
If you snore, there are a number of things you can do to try to stop or reduce it. Here are some practical options for you to consider and try:
- Lose weight. If you are overweight, losing even a small amount of weight can help to reduce snoring.
- Avoid alcohol and sedatives. Alcohol and sedatives relax the muscles in the throat, which can make snoring worse.
- Sleep on your side. Sleeping on your back can make snoring worse. Try sleeping on your side or stomach.
- Use a nasal strip. A nasal strip can help to open up your nasal passages, which can help to reduce snoring.
- Use a snore guard. This is an anti snoring mouthpiece that can help to keep your airway clear while you sleep.
- Use a chin strap. A chin strap can help to keep your jaw from falling back, which can also help to reduce snoring.
- See a doctor. If you have tried the above and you are still snoring, see a doctor. There may be an underlying medical condition that is causing your snoring.
Snorblok provides a range of anti snoring devices including mouth guards, nasal strips and chin straps.
In addition to the above, there are a number of other things you can do to improve your sleep and reduce your snoring. These include:
- Get regular exercise. Exercise can help to reduce stress, which can make snoring worse.
- Create a relaxing bedtime routine. A relaxing bedtime routine can help you to fall asleep more easily and sleep more soundly.
- Make sure your bedroom is dark, quiet, and cool. A dark, quiet, and cool bedroom is ideal for sleep.
- Avoid caffeine and nicotine before bed. Caffeine and nicotine can interfere with sleep.
- Quit smoking. Smoking can irritate the lining of your throat and make snoring worse.
- Drink plenty of fluids. Staying hydrated can help to reduce mucus production and make snoring less likely.
- Get regular exercise. Exercise can help to strengthen the muscles in your throat and reduce snoring.
- Create a relaxing bedtime routine. A relaxing bedtime routine can help you to fall asleep more easily and reduce snoring.
By following these tips, you can help to reduce your snoring and improve your sleep quality.
Do you have Sleep Apnea?
Sleep Apnea is a condition that can cause snoring, daytime sleepiness, and other health problems. It causes you to stop breathing for brief periods during sleep. There are two main types of sleep apnea: obstructive sleep apnea (OSA) and central sleep apnea (CSA).
The symptoms of sleep apnea can vary depending on the type of sleep apnea you have. Some common symptoms of OSA include:
- Loud snoring
- Gasping or choking during sleep
- Waking up with a dry mouth or sore throat
- Morning headache
- Excessive daytime sleepiness
Some common symptoms of CSA include:
- Difficulty staying asleep
- Excessive daytime sleepiness
- Difficulty concentrating
- Mood changes
- Irritability
If you have any of the symptoms of apnea, it's important to see a doctor to get a diagnosis. Sleep apnea can be a serious condition, and it's important to get treatment if you have it.