Whether it is you who is the culprit or if it is your partner, either way, snoring can cause disturbances in your sleep and keep you from reaching your sleep goals every night. In the long term, this can lead to other more serious health concerns and general fatigue and grogginess in the morning from never getting a night of restful sleep. Although no one chooses to snore, there are a few tips and tricks to help you manage either your own or your partner's snoring, so you both can go back to waking up and feeling good together. So, what can you do to help minimize snoring? Here are our top tips for surviving snoring!
First, millions of people around the world snore or suffer the consequences of hearing someone else's snoring. The good news is you are not alone! The bad news is that in some cases, snoring can indicate an underlying condition–sleep apnea. Talk to your doctor if you are concerned about your snoring. In the meantime, try out these tips, and hopefully, you can enjoy the peace of a silent sleep!
Sleep on your side: The key to this trick is that you stay sleeping on your side and don’t roll back over onto your back. Sleeping on your back creates the perfect conditions for your tongue to block airflow, causing your throat to vibrate and make that sound we all know and hate! To help stay in your position as you sleep, try positioning pillows behind your back to help you from rolling over.
Herbal remedies: herbal ingredients such as peppermint are great for when you are sick because they are anti-inflammatory and help to clear your sinuses. The same applies to snoring. Try adding a few drops of peppermint essential oil to a humidifier, or add some to your tea before bed.
Hot showers before bed: Similar to herbal remedies, hot showers can also help to decongest your sinuses and allow you to breathe easier. There’s no harm in trying! Run yourself a hot shower and get into bed right after, and hopefully, you will notice a difference in your ability to breathe easier!
Invest in a humidifier: A humidifier can certainly help to purify the air and cast away moisture, which may have been making it difficult for you to breathe.
Elevate your head: Try adding an extra pillow under your neck to elevate your head and allow air to flow easily into your nasal passage. This is one of the quickest fixes. Try it out!
Nasal Strips: These handy little strips may be the answer to all your problems! Available at most groceries and drugstores, these nasal strips are created to promote airflow to prevent snoring by opening your nasal passages.
Sleep Apnea Machines: Consult with your doctor if a sleep apnea machine is the right fit for you, but if it does turn out to be the case, this machine pushes air into your nasal passage as you sleep to help stabilize your breathing and limit snoring.
Try these simple yet effective ways to help prevent snoring starting tonight and enjoy the beginning of your silent nights!