Are you bothered night after night by the “buzzsaw” sound of a loved one who snores? Perhaps you’re the loved one who is the unfortunate culprit? Don’t worry, snoring is sometimes a harmless occurrence, although it could also be an indication of a serious health concern. Here, we’ll discuss four useful measures you can take to prevent snoring, and restore a harmonious (and quiet) night’s sleep for you and your family.
Staying well-hydrated is an easy way to prevent snoring. While an individual is dehydrated, the bodily fluids in the throat and nasal passages can become particularly tacky, thus increasing the likelihood of snoring. One easy way to resolve this is to ingest approximately 11 to 16 cups of water over the course of your normal day, sourced from both your food and beverages. This is especially important just before bed, to make the airway more slippery and avoid the nighttime ruckus.
Lose Weight, Sleep Great
Excess body weight can be another contributor to snoring, in some cases. Naturally, everyone is susceptible to snoring, both thin and full-bodied people. However, when one is overweight, the additional mass around the neck constricts the airway, forcing air to move faster across it while also making it more likely for the tissues to slacken during sleep, resulting in snoring.
Know When to Call It a Night
A major cause of snoring is a lack of proper sleep habits; i.e. “bedtime mismanagement”. Pulling all-nighters, working long hours on inadequate sleep results in the body being overly exhausted, causing muscle tissues to become too flaccid. Once you’re asleep, these loose tissues are free to vibrate, inviting that distinctively unpleasant nasal “concerto”. Sleep requirements vary, but it’s generally best for adults to get between 6 to 8 hours of uninterrupted sleep. This includes the one snoring, and those bothered by the snorer!
Lying flat on your back, although very comfortable, may cause the soft tissues of the throat and tongue to collapse upon the back of your throat, making that dreaded sound. Rather, sleeping on one side of your body is one really simple remedy, and the purchase of a body-length pillow that is firm enough to support your weight will enable you to sleep cozily (and quietly) in this position throughout the night.