5 Tips To Minimize or Eliminate SnoringIs snoring keeping you and your sleeping partner up at night? Luckily, there are several long-lasting solutions available to minimize or eliminate snoring altogether. Try these five “do it yourself” (DIY) strategies to find snoring relief. Sometimes, our sleeping difficulties arise from untreated allergies or chronic sinusitis. At Dr. Matorin’s, we can help you find relief with immunotherapy treatments.
1. Lose WeightExcess body fat can contribute to snoring during sleep. While it may be easier said than done, losing weight can be beneficial for your overall health. It can be especially helpful if you exercise first thing in the morning, because your circadian rhythm can get on track with the sun and help you fall asleep easier at night. Are you having trouble getting the weight off to improve your health? Contact Dr. Matorin today and schedule an appointment. Your healthier future self will thank you.
2. Avoid Alcohol & SedativesSome people have found that alcohol and sedatives help them fall asleep faster. While this may be true, these substances also prevent you from reaching the deepest phases of sleep you need for quality rest. Furthermore, alcohol and sedatives relax the muscles in the back of your throat. When these muscles relax, the soft tissues collapse and lead to snoring, and eventually, sleep apnea.
[Related: Sleep Apnea Equipment to Get You Through the Night]
3. Adjust Your Sleeping PositionIf you sleep on your back, then switch to a side sleeping position. Lying on your back can result in your tongue and soft palate collapsing to the back of your throat. When this happens, the stifled airway makes vibrations that cause the sound of snoring. When DIY isn’t enough, reach out to us at Dr. Matorin’s Sinus & Allergy and Snoring & Sleep Centers. Together, we will find long-lasting treatment options like the pillar procedure. In just 20 minutes, you can greatly reduce the amount you snore each night and sleep easy once again.
4. Open Nasal PassagesSnoring that occurs in the nose can sometimes be treated by simple methods of opening the nasal passages. Flush out your sinuses with a neti pot; then take a hot shower to clear and open the nasal passages. Nasal strips can also be helpful by adhering to the exterior of the nose to give the nostrils a lift while you sleep. If DIY isn’t cutting it, you may have obstructions in your throat or nasal passages blocking your airway. To get real relief, make an appointment with Dr. Matorin today.
5. Avoid AllergensAllergy sufferers who become congested at night may be able to eliminate snoring by avoiding their allergy triggers. For some, this could be as simple as replacing your old pillow. For others, you may need to invest in an air purifier for your bedroom. Over-the-counter allergy medications can help as well.
[Related: Five Foods for Fighting Seasonal Allergies and Boosting Your Immune System]