Having an awesome mattress and comfy bedding is great, but if you or your partner snores, you won’t get the quality rest you need.
Snoring happens when your airways are blocked—either your throat, your nose or a combination of both. Maybe you’re sick or have allergies, or maybe snoring has always been an issue for you.
Tip: Many people snore, so you’re not alone if you do! However, if you find yourself overly tired most days and you’ve been told you snore (or you wake yourself up from snoring!), consult a doctor. This may be a sign of a more serious medical problem.
Regardless of the cause, here are 7 tips and tricks to stop snoring and sleep better.
1. Try a different sleeping position
If you sleep on your back, it may be causing you to snore. This is because on your back, your tongue relaxes and can cover your throat airway. That air then has trouble moving, causing your throat tissue to vibrate, making you snore.
2. Elevate your head
Try sleeping with an extra pillow. By raising your head about 4 inches, you may alleviate your snoring. The gravity can also help mucus drain better, clearing up your airways, especially if you’re sick or suffer from allergies.
3. Get regular exercise
Exercise is good for your body and your lungs. When your lungs are in-shape, they pump air better as you breathe, both while you’re awake and while you sleep.
4. Watch your smoking and drinking habits
Among other health issues, smoking can cause you to snore. This is because the smoke from cigarettes paralyzes the tiny hairs in your throat called cilia. Cilia help move mucus through your throat and when they don’t work, mucus lines your throat, constricting your airways and causing you to snore.
Alcohol and certain medications may also be causing you to snore because they relax your muscles, which can cause your tongue to cover your throat airway.
5. Try anti-snoring mouthpieces or nasal strips
A mouthpiece or chin strap can help you stop snoring by forcing your mouth to stay closed while you sleep. This makes you breathe through your nose, which can reduce snoring.
A nasal strip may also help by unclogging your nasal passage and helping you breathe more easily. These can be purchased over the counter.
6. Eat a healthy diet
By eating a balanced diet, you can maintain a healthy weight, which helps you breathe easier while you’re awake and while you sleep. Also, certain foods may cause inflammation throughout your body, causing your airway to constrict, which can cause snoring.
7. Use a humidifier
If your airways are dry it may cause irritation and inflammation. Having a humidifier in your bedroom can add moisture to the air and alleviate snoring caused by dry airways.
Of course, it’s important to start with the right bedroom setup. Let us help. Shop our awesome mattresses and products for better rest.