Stop Snoring Permanently With These Expert-Vetted 10 Tips
Nothing frustrates you like being rudely woken up by a snore – your partner’s, or yours. You’ll want to do anything it takes to just silence the overbearing noise. Yes, we’ve all been there.
However, you’re not alone – almost half the adult population has snored at some point in their lives. And, whatever your reasons for snoring are, there are a lot of highly effective ways to combat and treat the underlying causes.
As experts in the sleep arena, we have put together 9 tips to apply and see results straight away.
Read on to pick which tips to start applying today.
Who is More Likely to Snore?
You snore when your upper respiratory pathways close or collapse and do not allow air to pass through freely. When there are temporary blocks in the airway muscles (that open and close to regularize breathing during sleep) breathing and eventually, your sleep and health are hampered.
This disrupted airflow causes a chain reaction and creates the back of your throat to vibrate – hence the snoring noise.
Although 50% of the UK population admits to snoring, the following people are more susceptible to snoring:
|
Elderly |
With age, muscles and tissues in the upper airway change, causing the airway to narrow or collapse. |
|
Overweight |
Higher neck fat compromises airway passages |
|
Those with colds, sinuses and allergies |
Nasal stiffness due to allergies, and colds can block nasal passages |
|
Back sleepers |
Gravity pulls down the nasal pathways and can cut off airflow |
|
Those who drink alcohol or take sedatives at night |
Alcohol relaxes throat muscles more than normal, causing partial or complete blockage of the airway. |
|
Poor sleeping environment |
Sleeping on a mattress that sinks too low, or hard, or unsupportive, is unclean and traps allergens |
|
Maybe due to enlarged tonsils or blocked nasal passages |
|
|
Asthma |
Shrinks air passages and results in snoring |
|
Constantly sleep deprived |
The throat is more relaxed than normal, likely to cause snoring |
Should You Be Concerned?
The short answer is YES.
Untreated snoring can cause your breathing to stop for 10-20 seconds at dozens of intervals, leading to poor oxygen flow in the body.
It can cause sleep disturbance and constantly wake you from deep sleep stages, which ruins healing time for your body.
This can increase your risk of
- Cardiovascular diseases
- Sleep apnea
- Heart attack
- Stroke
- High Blood Pressure
- Diabetes
Don’t leave your health to chance. Take action now to avoid adverse repercussions later.
9 Sure-shot Solutions to Stop Snoring Immediately
#1 Sing Your Heart Out
Did you know professional signers rarely snore? That’s because their pharyngeal muscles are constantly exercised and kept agile. Try singing your favourite songs for a few minutes, twice a day, to get those chords moving. 
#2 Engage in Weight Loss
Switch to an active lifestyle and exercise your neck muscles to reduce neck fat, strengthen them and prevent your airway from narrowing anymore. 
#3 Maintain a Calming Sleep Routine
Waking up and falling asleep at set hours every day is immensely helpful in regulating your body systems and enables you to drift off into deep sleep. Check out how to create your sleep routine.
#4 RevampYour Bedroom
Ensure your bedroom is cool, dark and has a normal level of moisture in it. You’re more likely to snore in dry rooms, as your nose and throat membranes can cause irritation and narrow your airway. Install dust filtering systems, clean sheets and a plush mattress to ensure you’re not exposed to allergens. 
#5 Stack Extra Pillows
Add a few extra pillows, to slightly elevate your head and neck and open airways and improve breathing. 
#6 Keep Yourself Hydrated Before Bed
Going to bed thirsty causes your nose and throat surface to stick together and worsen snoring. Ensure your thirst is quenched and you’re sufficiently hydrated before bedtime.
#7 Reduce or Quit Alcohol
If you’re a habitual drinker, consider this one more reason to give up drinking for good. If you’re an occasional and mindful drinker, ensure you don’t drink at least 4-6 hours before bed.
#8 A Hot Shower Can Do Wonders
Stepping into the shower with steaming hot water is almost therapeutic. It also opens your nasal pathways, so you can sleep better. However, make sure you’re bathing 2 hours before your sleep time.
#9 Change Your Sleeping Position
If you’re a perennial back sleeper, switch to sleeping on the side. You’ll experience fewer breathing disruptions and much better airflow.
Did You Know a Supportive, Comfortable Mattress Can Impact Snoring?
Yes, your mattress greatly affects how you rest and breathe. Ensure you buy a mattress that can adapt to your sleeping position and body type, support your spinal alignment, purify your sleep surface, and allows free airflow. You get all these and more in HiGRID Sleep’s array of mattresses.
You can choose from the different firmness levels to suit your back and get never-before orthopaedic support, ultimate comfort and the best of both in HiGRID Sleep – UK’s first and only smartGRID mattress.
Try out our expert-vetted tips today, and witness a quieter, deeper sleep time.
