Around 40% of men and 25% of women snore regularly during sleep. Snoring is caused by blockages or pressure on your airway and results in a raspy, gasping or snorting sound when you breathe during sleep. Snoring can have serious consequences – like collapsed airway, or interrupted sleep.
If you snore regularly (your partner, family or housemates should tell you if you do) there are plenty of things you can try in order to stop:
Lose Weight
Excess weight puts pressure on your airway, leaving you more prone to snoring. Losing weight releases this pressure, clearing your airway.
Sleep on Your Side
Research shows people snore more often if they lie on their back. Sleeping on your side reduces the likelihood of your snoring. Avoid sleeping on your stomach, as this can harm your neck.
Check for Allergies
Allergies affect your respiratory functions, and may contribute to your snoring. Taking antihistamines may help, or see a doctor to find out if you’ve developed an allergy.
Stop Smoking
Inhaling smoke damages your respiratory system, contributing to snoring problems. Stopping smoking will help to free up your airway.
Elevate Your Head
Some people find sleeping with their head raised eliminates snoring by removing pressure from the airway. You could raise the head area by placing something like bricks underneath the bedposts, or you could use a mountain of pillows to prop up your torso.
Don’t just prop up your head on its own – this can “fold” your airway, causing extra pressure.
Try Herbal Sleep Remedies
Herbal sleep remedies combine lots of natural, beneficial sleep aids, and have proved to be effective in combating various types of sleep disorders, including chronic snoring.
If other people have told you your snoring disturbs them, or you wake up in the night choking or gasping for air, or you don’t feel refreshed and alert in the morning, you may have a more serious sleep disorder like sleep apnea. During sleep apnea, you actually stop breathing for several seconds – this can happen hundreds of times a night, resulting in a gasping kind of snore.
If you think you may have sleep apnea, or you’re worried about your snoring, see a doctor or health specialist immediately.
For more information about sleep problems and insomnia cures you can visit the Sleep and Insomnia Guide