March 2, 2021

6 simple tips to help reduce snoring

snoring image

6 simple tips to help reduce snoring

If you regularly snore at night, it can disrupt the quality of your sleep – leading to daytime fatigue, poor concentration, irritability and increased health problems.

For tips on how to reduce snoring and increase your sleep quality, see below:

  • Change Your Sleep Position.

Sleeping on your back makes you more prone to snoring because the tongue and soft palate tend to collapse to the back wall of your throat. Learning to sleep on your side can help stop this and reduce snoring.

  • Avoid Smoking, Alcohol and Food before Bed

Alcohol and sedatives such as sleeping pills and antihistamines relax the back of your throat, increasing the likelihood that you’ll snore in your sleep. Reducing alcohol 4 to 5 hours before bed and reducing/stopping smoking can reduce snoring, as well as improve general health.

  • Avoid poor sleep habits

Being overtired and irregular sleep make you more likely to sleep deeply, which causes your muscles to become more relaxed. This has a similar effect to snoring after alcohol consumption.

  • Remove Allergens

Dust mites, pet hair, dairy or wheat intolerance and certain types of bedding may cause nasal congestion and inflammation. A prolonged build-up of irritants can affect anyone, so ensure you dust your room and wash your bedding regularly; replace pillows every six months and keep pets out of the bedroom.

  • Weight loss

Losing weight can help some people to stop snoring. If you didn’t previously snore but found you did so after gaining some weight, losing the weight may help. Additionally, weight around the neck constricts the internal diameter of the throat during sleep, making you more likely to snore.

  • Stay hydrated

Not drinking enough water throughout the day can also cause or worsen snoring. Secretions in your nose and soft palate become stickier when you’re dehydrated, worsening the vibrating sound. Aim to consume around 1.9 litres of water a day (all fluids, including in food, count towards this daily intake).

Tried everything?

Don’t despair, visit O2Vent.com to book a virtual, no obligation consultation to discuss whether you could be at risk of obstructive sleep apnea (OSA). The O2Vent Optima is a life-changing alternative to a CPAP machine.

Let’s get started on your journey to a better night’s sleep.