Lifestyle Changes to Reduce Snoring
All to often snoring gets in the way of a quality night’s sleep and has the potential to cause relationship issues as well. Anyone who snores or lives with someone who snores knows snoring can impede quality of your sleep and the overall quality of your life. If you’re reading this you are surely looking for a cure for your snoring problem or your significant other’s snoring problem! Most mild and some intermediate snoring problems respond well to a variety of simple lifestyle changes. Since snoring is often a symptom of a deeper health related issue such as gastroesophageal reflux disease or silent reflux, we recommend you visit your licensed healthcare provider in conjunction with trying out these simple lifestyle changes.
Here are a few of the lifestyle changes you can try to help the reduce snoring in your household:
1) Losing excess weight
Snoring usually responds well to weight loss. Extra weight causes nasal areas and the neck to become fatty and increase snoring. When you lose even a little weight, there is less fat tissue in the neck and throat to cause snoring.
2) Sleep head elevated
Very often, if you elevate or raise your head you will begin to breathe easier. One caveat is that you can’t just elevate your head. You will need to elevate the entire head of your bed 6-8” inches to make your breathing easier. If you simply elevate your head, you will create that steep neck angle and possibly increase the dreaded snoring. Gravity1st™ Elevated Sleep Systems mattress was specifically designed as a simple solution to let gravity work for you to help reduce your snoring problem. You can order one today at:www.Gravity1st.com.
3) Sleep positions
Changing the position you commonly sleep in can greatly reduce your snoring. Sleeping on your side rather than on your back can decrease snoring or alleviate it altogether. In order to stay sleeping on your side and not your back, prop a pillow behind you or sew something uncomfortable to the back of your pajama top. Some folks insist this works. To prevent you wasting time and resources, we’ll tell you that sleeping on your side or stomach will be almost impossible if you try to sleep on the all to common short wedges to elevate your head. Gravity1st™ allows restful sleep in any position.
4) Reduce daily intake of dairy or fatty foods
The process of losing weight is often difficult and does take time if done correctly – no fad diets. One thing you can do today that will help you tonight is to avoid eating fatty foods and avoid dairy products a minimum of 3-4 hours before bedtime. Dairy causes mucus buildup and both fatty foods and dairy cause inflammation and will increase the likelihood of snoring.
5) Stop smoking
Again, easier said that done but smoking has been shown to increase the likelihood of snoring. It is also a contributor to a weakened lower esophageal sphincter and acid reflux, which can also contribute to snoring. Starting to see how these symptoms can all be related to much greater health issues than just “simple” snoring?
6) Increase your exercise
Stopping smoking and increasing your physical activity improve both lung capacity and cardiovascular health, which decreases the likelihood of snoring. As little as a brisk walk after dinner can have positive results on the waistline and on a snoring problem. Again, starting to see the connections?
7) Change your pillow
Another suggestion would be to get rid of your over-stuffed pillows or if you tend to sleep with more than one pillow to prop yourself up, get rid of the second one. A simple flat pillow will help keep your neck in proper alignment and thus reduce snoring.
8) Eliminate alcohol, sedatives, and other medications
Snoring is much more likely to happen if you have been drinking alcohol or taking sedatives. Alcohol and sedatives relax the throat and neck tissues, as well as the lower esophageal sphincter (another connection to the possibility of acid reflux causing your snoring) making snoring worse. Sleeping pills, tranquilizers, some cough syrups, and antihistamines can relax muscles and contribute to snoring. Other prescription medications may have similar side effects, however, do not discontinue the use of any doctor prescribed medications without first consulting with the prescribing doctor.
9) Reducing known allergens
Many people have allergies that they aren’t even aware of. Common bedroom allergens are pillow stuffings, dust mites (yuck), bed bugs (double yuck) and pets in the bedroom. You might want to try substituting your down pillow for a hypoallergenic one. Other suggestions would be to launder your linens frequently, use a mattress protector from Protect-A-Bed and let your pets sleep in their own room.
10) Using nasal strips
Nasal strips can be found in your local drug store and often help many snorers. They are worn on the outside of the nose to keep the air passages open wide.
11) Snoring and Moisture
Increased moisture in your home or bedroom while you sleep, you can positively impact snoring. Room moisture makes breathing easier, because your nasal passages stay moist and don’t dry out. You can easily increase the moisture level in your bedroom with a humidifier. Try a humidifier in your bedroom, especially if you live in a dry climate or use a dry heat to warm your home.
Give these simple non-invasive lifestyle changes a try. If they don’t reduce or prevent your snoring, your snoring might be a symptom of a more serious condition. In any case, you would be well-advised to see your primary care physician for a complete health check and diagnosis. If your snoring problem is mild, you might improve or alleviate your snoring by incorporating any of these lifestyle changes.
Aren’t you ready for a change? Gravity1st™ Elevated Sleep Systems mattress is your answer to comfortable, easy head elevated sleep and it’s even portable. Order now!