A good night’s sleep is necessary to stay healthy and alert. Unfortunately, not everyone can claim to sleep peacefully. Factors like joint pain and arthritis prevent people from feeling fully rested when morning comes. But one of the most significant reasons for sleep disruption is none other than snoring. This is a medical condition that affects at least 30 percent of adults and as many as 50 percent in some demographics. If you are tired of hearing your partner complain about your habitual snoring, try some of the following techniques to minimize snoring:
1. Get Back in Shape
The likelihood of developing snoring problems is almost double in the case of overweight or obese individuals. Of course, there are many thin people who snore as well. But when you weigh more, the fat deposits in the upper airway hamper your regular breathing while asleep and cause snoring.
Now, you don’t have to embark on a drastic weight loss journey to cure your condition. Start small. Target shedding anything between half a pound to two pounds in one week by combining physical activity with a well-balanced, low-calorie diet. Once you lose the first few pounds, you or rather, your partner will begin to notice the difference.
And, if that’s not all, weight loss has a profound effect on existing arthritis symptoms by removing the excess load on your joints that caused discomfort and pain in the first place. So, you can kill two birds with one stone by improving your lifestyle and losing some excess weight.
2. Keep Your Nasal Passage Clear
Many people snore through their noses due to blocked nasal passage. When you’re suffering from a cough or cold, the air you breathe in does not get enough free space for outflow and inflow. That leads to snoring. A good way to find some relief and open up your clogged respiratory system is to take a hot bath right before you go to bed. Or, boil some water until lukewarm and add a pinch of salt to it. Rinse your nasal passage with this liquid to reduce congestion.
3. Give Your Throat a Rigorous Workout
Strengthening your throat muscles works wonders for snoring. Try a few easy exercises. First, slide your tongue backward while keeping the tip pressed against your hard palate. Repeat this step 20 times. Then suck the tongue upward so that your entire tongue presses against the palate. Again, do this 20 times. Next, touch your tongue’s end to the inferior incisive teeth. Make sure the back of your tongue remains against your mouth floor. This step should also be done 20 times.
If all this sounds like too much work, there’s an easier way to exercise your vocal region – singing. Compared to individuals who keep their mouths shut, singers have stronger muscles in their upper throat and soft palate. This decreases the chances of them collapsing and obstructing your airway. Belting out a few tunes everyday can prove useful for your condition. The best part is, you don’t need to sound like Adele to experience the benefits. Even bathroom singing or carpool karaoke does the job. And if that’s not all, music activities help arthritis patients take their mind off the pain and promote relaxation.
4. Stay Hydrated at All Times
People tend to snore more when their throats are dry. So, it’s best if you drink plenty of water all throughout the day. But do not forget to gulp down a glass or two before you go to sleep to reduce the possibility of snoring. Ideally, women should have 11 cups of water from all the liquids and foods they intake in a day while men need a minimum of 16 cups. Hydration also plays a key role in flushing out toxins from the body and lubricating the joints, thereby reducing pain and discomfort.
5. Adjust Your Sleeping Posture
If you are in the habit of sleeping on your back, you might want to rectify your position. Otherwise, it will be hard to quit snoring all night. When your body is laid out on your back, the fatty tissue present underneath your chin and your tongue constricts your airway, making you snore. The ideal remedy is to snooze on your side. Of course, you cannot be expected to maintain this position while sleeping throughout the night, not unless you have a bit of assistance. For this reason, consider sewing a small ball into the inside back section of your sleepwear. This will prevent you from turning over while asleep.
6. Get Rid of Your Vices
Smokers face an increased risk of snoring than non-smokers. If you light up regularly, your nasal passages become irritated and the amount of airflow gets restricted. As a result, you find it difficult to breathe in through your nose. You should also try to cut down on alcohol if you want to eliminate snoring. Normally, people who imbibe before bedtime snore louder than people who abstain. What happens is, alcohol relaxes the muscles, thereby collapsing the air passage inside your throat. That is why you should not drink a few hours before going to bed. Moreover, booze and cigarettes can inflame your joint pain and arthritis. So, cutting down actually keeps you healthier.
You might not realize that you snore loudly at night, but others certainly do. If you wish to improve your quality of sleep and ensure others get restful sleep as well, adopt a healthy lifestyle, try out some devices, and some natural remedies to combat snoring.