2. Lose Weight. helps some people but not everyone. \”Thin people snore, too,\” Slaughter says. If you\’ve gained and started snoring and did not snore before you gained weight, weight loss may help. \”If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring,\” Slaughter says. 3. Avoid Alcohol. Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you\’ll snore. \”Drinking alcohol four to five hours before sleeping makes snoring worse,\” Chokroverty says. \”People who don\’t normally snore will snore after drinking alcohol. \”
4. Practice Good Sleep Hygiene. Poor sleep habits (also known as poor sleep \”hygiene\”) can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without, for example, means when you finally hit the sack you\’re overtired. \”You sleep hard and deep, and the muscles become floppier, which creates snoring,\” Slaughter says. 5.
Open Nasal Passages. If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. \”Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through. \” Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring. A hot shower before you go to bed can help open nasal passages, Slaughter says. Also, keep a bottle of saltwater rinse in the shower. \”Rinse your nose out with it while you\’re showering to help open up passages,\” Slaughter says. A could also be used to rinse out the nasal passages with a salt-water solution. Nasal strips may also work to lift nasal passages and open them up — if the problem exists in your nose and not within the soft palate. 6. Change Your Pillows. Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan?
Replace your pillows? Snoring is the often loud or harsh sound that can occur as you sleep. You snore when the flow of air as you breathe makes the tissues in the back of your throat vibrate. The sound most often occurs as you breathe in air, and can come through the nose, mouth or a combination of the two. It can occur during any stage of sleep. About half of people snore at some point in their lives. Snoring is more common in men, though many women snore. It appears to run in families and becomes more common as you get older. About 40 percent of adult men and 24 percent of adult women are habitual snorers. Men become less likely to snore after the age of 70. Sleeping on your back may make you more likely to snore. It may also occur as your throat muscles relax from use of alcohol or other depressants. Congestion from a cold or allergies can also cause you to snore. Snoring can be a nuisance to your partner and anyone else nearby. You may even snore loudly enough to wake yourself up.
Though, in many cases people do not realize that they snore. Snoring can also cause you to have a dry mouth or sore or irritated throat when you wake up. Light snoring may not disrupt your overall sleep quality. Heavy snoring may be associated with, a serious sleep disorder and a risk factor for heart disease, stroke, diabetes and many other health problems. Snoring vs. Sleep Apnea Snoring can be a symptom of obstructive sleep apnea but not everyone who snores has the sleep disorder. Obstructive sleep apnea is a serious sleep disorder that causes you to temporarily stop breathing when you are asleep. If you are regularly tired during the day even though you have had sufficient sleep or if your snoring is paired with choking or gasping sound, you may have sleep apnea. A sleep medicine physician is trained to detect and diagnose sleep apnea using an in-lab sleep study or home sleep testing. Sleep apnea is manageable using several approaches including, and.