You could potentially be dealing with snoringwhich can seriously mess withsleep quality.
What causes snoring?
Snoring becomes more common with age and weight gain.
While it’s tempting to think snoring is no big deal, that’s not always the case.
How can you tell if you snore?
These don’t always mean you’re a snorer, though.
Otherwise, you may be able to reduce or even stop your snoring at home using the following tips.
11 ways to stop mild snoring.
Sleep on your side or elevate your head.
If you currently sleep flat on your back, simply sleeping on your side could help stop snoring immediately.
Usingthe right pillowone designed to prevent back sleepingcan also reduce snoring severity.
Sing along to your favorite playlist.
Try a tongue exercise.
Singing not your thing?
The exercises areseriously simple.
Avoid inflammatory foods.
(Here are11 more ways to keep inflammationin check through diet.)
Work toward your healthy weight.
Consider craniosacral therapy.
Try a facial steam bowl before bed.
This, in turn, can lead to loud mouth breathing and snoring.
One super-soothing way to clear out your sinuses and breathe easier is by treating yourself toa facial steam.
Right before bed, fill a large bowl with hot water and a few drops of peppermint essential oil.
(The menthol in peppermint will help furthersoothe congestion3.)
Taking a steamy shower can have a similar effect.
Use a humidifier.
Dry air contributes to snoring by exacerbating the congestion you may be experiencing from allergies or a cold.
That’s why some experts recommend using a humidifier to keep your throat and nasal passages moist and clear.
(It’s also a great way to prevent dry winter skin!)
Try a nasal strip.
Stay hydrated.
Not drinking enough liquids can also causemucus in the throat to thicken, which can further contribute to snoring.
Avoid alcohol and big meals right before bed.
Head to bed earlier.
Sleepiness can relax your throat and tongue muscles, much like alcohol, and set you up for snoring.
If you have trouble turning in earlier, try introducinga relaxing sleep supplementto your routine.
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Tried everything?
Here’s when should you ask your doctor about professional snoring treatments.
