Snoring is a common occurrence and every person has probably snored at least once during their sleep. In general, it isn’t something to be worried about unless it becomes very severe and problematic to handle. Frequent snoring, however, can be extremely disturbing for your loved ones and affect their sleep quality. Here are some tips to help prevent snoring naturally and enhance sleep.
Change Sleeping Position
One way is to change the sleeping posture to sleep on your back such that it becomes less difficult to get the airway obstructed. While it is difficult to adapt to a completely new sleeping position, it can be very useful.
Avoid Sedatives and Alcohol
Be sure to cut down on the usage of sedatives and the consumption of alcohol as they can negatively influence the muscles in the back of the throat. In turn, they can be a likely contributor towards frequent snoring during sleep.
Stay Hydrated
You’ve heard it right! Drinking water before bedtime also helps to combat snoring and sleeping problems throughout the night. But don’t drink too much, as it can cause many trips to the bathroom which can also greatly affect your sleep. As reported by the Institute of Medicine, men are recommended to consume approximately 16 cups of water in a day while women should drink about 11 cups.
Change the Pillows
Dust mites can accumulate over time in pillows which may trigger certain allergies that cause snoring. Another factor could be due to your aging loved one allowing their pets to sleep on their bed. As a result, animal dander, a common irritant, can be dropped by pets and breathed in. Hence, it’s recommended to clean regularly and change your pillows after every six months to prevent dust mites and allergens. Be sure to also keep your pets away from the bedroom!
Leave Nasal Passages Open
To effectively help prevent snoring, mitigate any types of allergies or other forms of nasal congestion. During the night, breathing strips that cover the nose can open up internal nasal expanders and nasal passages, even those that are currently stuffed.
Watch Your Weight
Being overweight has always been linked to snoring. Implementing a healthy and nutritious diet together with regular exercise can aid in shedding pounds. If your loved one is overweight, do discuss with their doctor about devising an exercise plan and a diet. Additionally, keeping a healthy weight can also help to decrease the risk of diabetes, control hypertension, and improve lipid profiles as well.
Sleep with Head Elevated
Elevating the upper portion of your bed can minimize snoring. The entire mattress has to be raised instead of just having an extra pillow.
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