You might be surprised, but it is estimated that about 50% of adults snore either occasionally or continuously at night. Snoring can affect your sleeping habits as it can keep you from entering a REM sleep pattern and can also affect your bedmate’s sleeping habits as well. If you are one of those adults, there are some easy snoring remedies to curb that habit and get both you and your spouse sleeping restfully once again.
Open Your Nasal Passages
Closed nasal passages are one of the biggest causes of snoring and can affect your breathing habits during sleep. Opening your nasal passages allows more air to flow through, lessening or eliminating the snore quickly and easily. To open your nasal passages, before bed try one of these three snoring remedies: take a warm shower, use a neti pot with salt water solution (to clear out the nasal passages) or use nasal strips such as Breathe Right.
Change Your Sleeping Position
A bad sleeping position can restrict airflow in the nasal cavity and cause snoring. One such example is lying on your flat on your back. To curb snoring, include a few extra pillows to adjust your sleeping position so that your upper body is laying at an incline to allow more air to flow easily through your nasal passages.
Get More Sleep
One significant cause of snoring is not getting enough sleep. If you are working hard and not paying enough attention to getting a regular night’s sleep every night, you are wearing down your body so that when you do sleep you are sleeping like the dead, causing your body to become very loose thereby causing your snoring habit to be exacerbated even more.
Avoid Alcohol or Sedatives before Bed
Ingesting alcohol or sedatives within about 4-5 hours before bed can loosen your throat muscles even more than using during sleep and cause snoring to occur. You don’t need to stop altogether, but avoid them as much as you can before bed to allow your body to find a natural resting state during sleep that reduces the occurrence of snoring.
Lose Some Weight
If you are overweight, your excess body weight may be a major contributor to your snoring during sleep. Extra weight can restrict airflow around the throat and nasal passages, causing the muscles to not function properly and induce snoring as your body tries to get the air that it needs. Even losing 10-20 pounds can have a significant effect on your snoring habits.