Do you ever wake up with a dry and sore throat? Do you frequently have headaches during the morning hours? Does your sleeping partner constantly complain about the loud noises you make each night?
You might be snoring.
Snoring is quite common among adults. In fact, up to 50% of American adults frequently snore. While snoring can affect your quality of sleep, as well as the sleep of your bedroom partner, it can also be a sign of a serious health condition such as sleep apnea, sleep deprivation, or issues with your nose, mouth, or throat.
To help you get your snoring under control, here are five remedies to try.
1. Watch Your Alcohol Use
You may not know it, but your alcohol consumption can affect your snoring each night. This is because alcohol will relax your throat muscles, causing the throat to vibrate and create snoring noises. Limit or avoid your alcohol intake before bed. If possible, stop drinking all alcoholic beverages at least two hours before you plan to fall asleep.
2. Lose Weight
Snoring is one sign of obesity. When you lose weight, you reduce the number of tissues in your throat, improving your snoring. There are many ways to lose weight including increasing your activity levels and improving your diet. Before you make any major changes to your diet and fitness regimen, however, talk to your doctor.
3. Change Your Sleeping Position
How you sleep throughout the night can affect your snoring. For example, if you sleep on your back, your tongue may block your airflow, causing you to snore. Most sleep experts suggest you sleep on either side to improve your airflow.
4. Participate in a Sleep Study
If your snoring is severe, a medical professional may suggest a sleep study. This test can be done in your own home or it may be done in a hospital. This test will provide your doctor with information about your oxygen levels, breathing rates, sleep stages, brain waves, heart rates, and more. This information can help your doctor determine if there is a more serious health condition to treat and the next course of action to help you stop snoring and to sleep more soundly.
5. Improve Your Sleeping Environment
Improving your sleeping environment can not only reduce your snoring but it can help you receive a higher quality of sleep as well. As you evaluate your sleeping environment, consider the temperature of the room. You want to sleep in a room that is between 60 degrees Fahrenheit and 67 degrees Fahrenheit. Additionally, pay attention to your bedding. You want to sleep in cool bedding that will dissipate heat and keep you comfortable.
Additionally, your pajamas can greatly affect your quality of sleep. You want to wear pajamas that are loose-fitting and cool. These clothing items should wick away moisture and keep you feeling cool all night long.