Snoring doesn’t make for restful nights or easy roommate relationships. You may cozily snuggle down in your bed for a long night’s sleep only to be startled by a snort. Then comes the realization that your own snoring has awakened you. Perhaps you have been the brunt of merciless jokes and wry comments from housemates or family members about your nighttime habit of “sawing logs.” You may find it difficult to rest with your spouse poking you in the back throughout the night. Snoring can be caused by many things, including allergies, obesity, aging, or nasal congestion. The following are 12 tips to help you get a handle on snoring and get some sleep.
12. Sleep on Your Side
The rumbling sounds of snoring occur when an individual is at rest, allowing the structures of the throat to relax. As the throat muscles relax, it can be more difficult for air to move freely through the nose and throat. Your tongue may droop back toward the throat and the tissues in your airway may vibrate as you breathe. Sleeping on your side may be a simple solution that helps keep the airway in your throat open for easier breathing. Use a full-length body pillow or try sleeping on your side with one pillow between your knees and another at your back to prevent rolling over.
11. Consult Your Physician
Sometimes sleeping on your side isn’t enough to prevent snoring. Snoring can be one symptom of obstructive sleep apnea (OSA). OSA is a serious condition in which your throat muscles significantly relax and not just narrow but block off your airway. When this happens, you will experience periods throughout the night in which you are not breathing. If you find that your snoring frequently awakens you or others and you periodically wake up in the night gasping and choking, you may suffer from OSA. Other symptoms include extreme daytime fatigue or an inability to stay awake while performing tasks. If you suspect OSA, talk with your doctor about participating in a sleep study.