Snoring can not only affect your sleeping partner but you yourself as well, with a variety of health-associated risks and problems, including excessive daytime sleepiness. What can you do on your own to help with your snoring?
Here are some tips that you can try, but ultimately if the problem persists, you need to seek professional help:
- Sleep on your side: Lying on your back accentuates your snoring difficulties, but sleeping on your side lessens snoring because the muscles in your throat are in a better position. Some people sleep with a tennis ball on their backs to prevent sleeping in a prone position, which worsens snoring.
- Don’t drink alcohol within three hours of bedtime: While alcohol helps induce sleep, it has a negative effect on snoring, so avoid any drinks before bedtime for at least three hours.
- Avoid sedatives and antihistamines: Use your medicines and over-the-counter drugs in the daytime, but at night be cautious.
- Use a humidifier: Sometimes dry air can worsen a snoring problem, so purchase a humidifier and use it at night. It will definitely help.
- Remove the pets and allergens: Sleeping with your pets can add to your snoring problems, as can mites in the sheets. Be sure to keep the pets at a distance and wash your sheets in hot water often.
- Use nasal strips or support devices: Some people find that using nasal strips and other supports can help them breathe at night and thus prevent or lessen snoring. Give them a try.
Of course, it’s always a good idea to seek professional help. In many cases, your snoring could be an indication of obstructive sleep apnea (OSA), which is a serious health risk that can lead to heart problems and even stroke. Nighttime difficulties sleeping are not something to be taken lightly. Professional help is always advised.