Sharing a bed with a snorer? You’re not alone — an estimated 90 million Americans snore. Snoring keeping you up at night? You’re not alone. Experts believe approximately 44% of middle-aged men and 28% of middle-aged women snore. And based on data from roughly 160,000 Sleep Foundation profiles, more than two-thirds of adults snore at least some of the time.
Is Snoring Unhealthy?
Generally, infrequent snoring is normal and typically not a cause for concern. However, the severity of snoring can range from light and barely audible to heavy and disruptive. Primary snoring can be more disruptive but is not usually seen as a health concern unless there are signs of breathing problems or sleep apnea.
Snoring Remedies
Sleep in socks to silence snoring: It might sound strange, but wearing flight socks during the day and breathable cotton socks at night can actually help. Why? A study found that flight socks reduce fluid build-up in the legs, and when that fluid shifts to the neck at night, it can increase snoring. Those in the study who wore these socks saw their sleep disruptions halve.
Strengthen your tongue in 30 seconds: It turns out your tongue might be the culprit behind those nighttime noises. Simple oropharyngeal exercises, essentially, working out your mouth and throat, can strengthen your airway muscles and reduce snoring. One method? Move your tongue side to side 10 times with your mouth closed, then repeat in two more directions. Do this daily, and many people see results in just three nights. In fact, one study found a 59% reduction in snoring after three months.
Skip spicy food, ice-cream and milk before bed: If you’re a late-night snacker and a snorer, your food choices might be part of the problem. High-fat dairy like milk or ice cream can thicken mucus and block airways, while spicy food triggers inflammation. Both can lead to heavier snoring. Try to avoid these in the hours before bedtime.
Swap your pillow for an anti-allergy one: Dust mites and dead skin cells may be more than just icky, they could be contributing to your snoring. Around 80% of household dust is made up of dead skin. For some, this triggers rhinitis – an inflammation of the nose that can lead to snoring. An anti-allergy pillow helps reduce this risk and keeps your nasal passages clearer through the night.
Stop sleeping on your back: If you sleep on your back, your airways are more likely to collapse or become restricted. Back-sleeping causes the tongue and surrounding tissue to press down on the airway. Switching to your side helps keep everything open, improving airflow and reducing those vibrations that cause snoring.
Take a hot shower before bed: A steamy shower isn’t just relaxing, it can ease breathing, too. The warm steam helps open up your nasal passages and reduce congestion, making it easier to breathe through your nose. Try adding peppermint or lavender for a soothing, snore-reducing boost.
Avoid alcohol late at night: Alcohol might help you fall asleep faster, but it also makes you more likely to snore. Alcohol relaxes the muscles in your throat, leading to airway obstruction. It also reduces REM sleep, meaning lower-quality rest overall. If you’re drinking, stop at least three hours before bed to reduce the impact.
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