Not only can sleep deprivation put you in a bad mood, it can actually affect you physically.
It can have a negative impact on your body and result in some pretty serious situations that can threaten your health. The last thing you want is for something serious to happen because you aren’t getting the sleep you need. One of the most common reasons for not getting enough sleep is snoring, whether it be your spouse or you. The good news is that there are some things you can do to help the snoring to stop and get some much-needed sleep!
Prop Up Your Head
Sometimes when your head is flat on the bed, the air has a hard time passing through, which leads to snoring. If you find a way to prop your head, you’ll be able to get more air and it won’t have any issues passing. There are a few ways to do this. If you have an adjustable bed, you can raise the area where your head lays. If you don’t, you can buy a pillow that has support or put something like books underneath your mattress.
You can also try using anti-snoring devices. The most common devices people use are mouthpieces and anti-snore pillows. There are ones that are a one-size fits all, while others are more customized. While the one-size can work for you, you’ll probably have better results from the ones that are customized. The reason is because these are customized to you. For instance, some mouthpieces will conform to your mouth perfectly after biting down. This helps ensure that it’s a good fit and doesn’t have any gaps.
Avoid Alcohol Before Bed
Alcohol is known to relax you and relax your neck muscles. This relaxation can make your neck muscles too relaxed and prevent air from getting through the way it needs to. If you want to drink, try stopping at least 3 or 4 hours before bed. This will help ensure that some of that relaxation has worn off and you’ll have a better chance of air being able to get through.
Lose Some Weight
Snoring is a big thing that happens with people who are overweight. This is true even if you only have a few extra pounds. The reason why this causes snoring is because the muscles and fat around the neck become too bulky and the air has a hard time passing through. If you lose some weight, you should be able to slim up your neck a little bit. Keep in mind, some people just have naturally bulky necks so it might not work for everyone.
Sleep On Your Side
You can also try sleeping on your side. This will prevent your tongue from falling back and causing some obstruction. If you are one of those people who always end up on their back regardless of the position, then you might have to try a few tricks. For starters, try putting a pillow in front and behind you because it will help you stay in that position. You could also try sewing a tennis ball to the back of your shirt because the uncomfortable feeling will make you subconsciously get back on your side.
Treat Your Allergies
Allergies can cause your nasal passage to produce a lot of mucous and possibly become dry. The best way to combat this is find medication that will take care of your allergies. You could also take a decongestant so that mucous isn’t stuck in there.
The final thing you can do to help stop snoring is stay hydrated! Becoming dehydrated can cause you to produce mucous, which obstructs air flow. Make sure you’re drinking the recommended amount of water every day.
These techniques are definitely worth a try. If you don’t try them, then you don’t know if they work.
The most important things is your health, so you don’t have anything to lose!