Sleep is essential to a healthy life. The human body needs sleep to process information and work efficiently. The average adult should sleep between 6 and 8 hours to repair cells, boost your immune system, and regulate blood sugar levels. Sleep apnea cuts into a restful night by continually waking you and keeping you from achieving a proper sleep cycle.
Snoring is just one symptom of sleep apnea, one that affects 30% of people age 30 and older. Unfortunately, snoring can also keep other family members from proper sleep and balanced health. That’s why it’s so important to find a solution to snoring. Here are six tips to reduce your snoring for a better night’s sleep:
- Change Position - Sleeping on your back causes your tongue to settle down against your throat and obstruct your air passageways. It can also cause your throat to collapse to a smaller aperture, causing vibration when you sleep and breathe deeply. Try using a body pillow to sleep on your side or sleep propped back against pillows in a sitting position.
- Lose Weight - Weight changes the internal air passageway diameter of your throat and can create difficulty breathing, especially at night or when lying down. Shedding a few pounds can open your throat up more and help you breathe easier. And by sleeping more, you’ll also be better able to lose further weight!
- Avoid Alcohol - Alcohol changes the way your muscles tense and relax, including the muscles in your throat. Avoid it within four hours of going to bed.
- Shower Before Bed - A hot shower can relax your muscles, enabling your entire body to sleep easier. It can also open your nasal passages to keep you breathing smoothly.
- Dust - Dust, dander, and other allergens can all add to stuffy sleeping. Be sure to change out your pillowcases weekly, dust the room (including the ceiling fan), and keep your pets off the bed.
- Hydrate - Secretions in your air passages become stickier and create difficulty breathing when you haven’t consumed enough water. The average person should drink 6 tall glasses of water every day.