Mostly all of us snore at one time or another, especially if we’re tired or battling a particularly nasty head cold. But if your snoring goes on and on or it’s particularly severe, and it starts to affect your sleep quality or your partners sleep quality, it’s time to do something about it. While snoring might seem innocent (however irritating it might be) the fact is that snoring can actually have a profound effect on your sleep and consequently, a very negative effect on your health. Take control of your snoring with these 3 tips to stop a bad night’s sleep for good.
Clear Your Sinuses
In many cases, snoring can result from blocked sinuses and nasal passages, which result in a need for mouth breathing and consequently snoring during sleep. When the nose is blocked or congested, the air passages in the nose get narrower, meaning that for enough air to get through to fil up your lungs, it has to travel through faster. Air moving through these passages more quickly than usual produces snoring.
Clearing the sinuses and nasal passages as much as possible helps to prevent snoring due to this cause. Take a hot shower or steam before bed, so that the hot steam can open up the nasal passages and dissolve any congestion in the sinuses. Using a sinus rinse can help to clear out excess congestion as well, by rinsing the nasal passages and keeping them moist. Nasal strips can also help to keep the nasal passages open during the night, to prevent them reclosing and snoring commencing again throughout the night.
Change Your Sleep Style
Sleeping position can have a lot to do with snoring too, with the incorrect position creating difficulties with breathing that can cause or worsen snoring. Your bedding or pillows might also contain allergens which are causing your nose to become blocked during the night, so clean them in hot water and apply allergy safe bedding covers, or replace them if they’re too old. Lying on your back tends to be the worse for snorers, as it makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep.
If you know that you snore, try sleeping on your side with your head and body well supported by pillows to prevent snoring. Elevating the head of the bed can also help to maintain the proper bodily alignment that helps to prevent snoring.
Undertake A Sleep Analysis
In some cases, simple home remedies for snoring can’t get the problem to go away, and it becomes more serious and impactful on the quality of life of you or your partner. If this is the case it’s time to seek professional help from your doctor, who may refer you on to a sleep clinic Melbourne, Sydney, Brisbane, Perth and other major cities tend to have these sleep clinics in hospitals and universities, and in some cases the sleep analysis can even be done in your own home. In a sleep analysis, you will sleep as you normally do, while physicians monitor your breathing, movements, and other vital signs throughout the night. This can give conclusive diagnosis on what might be causing your snoring.
A proper sleep analysis can look at the root cause of your snoring and see if something more serious like sleep apnoea may be to blame. In some cases, a doctor may recommend a change in lifestyle such as avoiding alcohol or losing weight in order to help with an ongoing snoring problem. If sleep apnea is to blame, your doctor can discuss treatment options with you to help you return to a better sleep quality and quality of life for the long term.
While snoring might seem like nothing more than an annoying quirk, if it is disrupting your sleep it’s important to take action on finding and resolving your sleep issues, for better health and better rest.