Sleep
Steps to Stop Snoring: Improving Your Health with Better Sleep
Chances are you've had to deal with snoring at some point or another. Whether it's a spouse, a friend, a family member … or having the guilt of being the one keeping everyone else up.
Snoring isn't just a major interruption for those who have to listen to it in a house or apartment but can be an issue for the individual who is snoring as well. In fact, there are plenty of studies indicating that snoring could be a sign of an underlying health problem.
The good news is though, whether it’s for better health, better sleep for you or others, or some peace of mind, there are several ways to go about reducing or even stopping snoring.
Just What Exactly Is Snoring?
Snoring occurs when air can't pass normally through the nose and sinuses while you sleep. This might be a temporary occurrence brought on by factors like allergies or sinus issues. On the other hand, the causes could be from longer-term health issues like sleep apnea or being overweight. 1
Part of being able to tackle the issue of snoring starts with understanding what causes it. While the main causes can differ quite a bit from one person to another, there are some common causes of snoring.
Depending on the situation, you may find that a single one of these is the main cause of your snoring issues, or it might be a combination of a few of the reasons highlighted below.
This isn't a fully comprehensive list, but it provides a great starting point to tackle some of the obvious easy fixes for hopefully optimal results.
Some individuals react differently to certain types of foods. If you're an infrequent snorer, you may find these tendencies exacerbated by certain foods or drinks. Alcohol is a prime example. A night of moderate to heavy drinking substantially increases chances of snoring. 2
Watching your drinking is a good health choice anyway, but if you’re experiencing occasional snoring, try keeping track of what you eat in a food journal. You might be surprised by what foods or types of food keep showing up on days you wake yourself up from snoring, don't sleep as well, or have others tell you that you were really snoring loudly.
Sleeping on your back puts your body in the position where snoring is the most likely to occur. Shifting onto your stomach or side readjusts your airways when you sleep and can often be enough to stop snoring for the rest of the night.
How Is Your Stress?
Stress levels have been shown to have a major effect on some people when it comes to how much, how often, and how loudly they snore. 3
If you think this could be the case for you, it’s especially important for you to try to relax before bed. Try yoga, meditation, taking a relaxing bath, or aromatically using relaxation-promoting essential oils. These can be added to a room diffuser or used in a personal diffuser like Zen or Sleepy MONQ for optimal benefits.
Excess weight is one of the most consistent factors when it comes to snoring. 4 Shedding even a little bit of weight might seem nominal, but the changes in snoring levels could be significant.
This is very important if snoring is very loud, consistent, and if there are any signs of breathing issues while sleeping. Sleep apnea can be especially dangerous if left untreated, so if your snoring has been a consistent issue, this might be an issue worth taking to your physician.
A good night's sleep doesn't have to be a fantasy. Follow these tips, and you'll be on your way to a perfect night's sleep free of snoring.
Photo Credits: AntonioGuillem/shutterstock.com, 4PMproductions/shutterstock.com, Paulik/shutterstock.com, Rawpixel.com/shutterstock.com, LuckyBusiness/shutterstock.com
Snoring isn't just a major interruption for those who have to listen to it in a house or apartment but can be an issue for the individual who is snoring as well. In fact, there are plenty of studies indicating that snoring could be a sign of an underlying health problem.
The good news is though, whether it’s for better health, better sleep for you or others, or some peace of mind, there are several ways to go about reducing or even stopping snoring.
Just What Exactly Is Snoring?
Snoring occurs when air can't pass normally through the nose and sinuses while you sleep. This might be a temporary occurrence brought on by factors like allergies or sinus issues. On the other hand, the causes could be from longer-term health issues like sleep apnea or being overweight. 1
Treating Common Causes of Snoring
Part of being able to tackle the issue of snoring starts with understanding what causes it. While the main causes can differ quite a bit from one person to another, there are some common causes of snoring.
Depending on the situation, you may find that a single one of these is the main cause of your snoring issues, or it might be a combination of a few of the reasons highlighted below.
- Being overweight
- Sleep apnea
- Alcohol
- Smoking
- Sinus infections and/or nasal congestion
- The way your body is built/genetics
- Sleeping position
This isn't a fully comprehensive list, but it provides a great starting point to tackle some of the obvious easy fixes for hopefully optimal results.
Look at Dietary Issues
Some individuals react differently to certain types of foods. If you're an infrequent snorer, you may find these tendencies exacerbated by certain foods or drinks. Alcohol is a prime example. A night of moderate to heavy drinking substantially increases chances of snoring. 2
Watching your drinking is a good health choice anyway, but if you’re experiencing occasional snoring, try keeping track of what you eat in a food journal. You might be surprised by what foods or types of food keep showing up on days you wake yourself up from snoring, don't sleep as well, or have others tell you that you were really snoring loudly.
Shift Your Sleeping Position
Sleeping on your back puts your body in the position where snoring is the most likely to occur. Shifting onto your stomach or side readjusts your airways when you sleep and can often be enough to stop snoring for the rest of the night.
How Is Your Stress?
Stress levels have been shown to have a major effect on some people when it comes to how much, how often, and how loudly they snore. 3
If you think this could be the case for you, it’s especially important for you to try to relax before bed. Try yoga, meditation, taking a relaxing bath, or aromatically using relaxation-promoting essential oils. These can be added to a room diffuser or used in a personal diffuser like Zen or Sleepy MONQ for optimal benefits.
If You're Overweight, Lose Those Extra Pounds
Excess weight is one of the most consistent factors when it comes to snoring. 4 Shedding even a little bit of weight might seem nominal, but the changes in snoring levels could be significant.
Get Checked for Sleep Apnea
This is very important if snoring is very loud, consistent, and if there are any signs of breathing issues while sleeping. Sleep apnea can be especially dangerous if left untreated, so if your snoring has been a consistent issue, this might be an issue worth taking to your physician.
Conclusion
A good night's sleep doesn't have to be a fantasy. Follow these tips, and you'll be on your way to a perfect night's sleep free of snoring.
Photo Credits: AntonioGuillem/shutterstock.com, 4PMproductions/shutterstock.com, Paulik/shutterstock.com, Rawpixel.com/shutterstock.com, LuckyBusiness/shutterstock.com
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