Advertising

5 Lifestyle Fixes That Can Help You Snore Less

5 Lifestyle Fixes That Can Help You Snore Less
Advertising

Snoring is an issue which can often keep partners and loved ones awake, but it can also be a problem for the snorers themselves.

People who snore lightly or infrequently, referred to as grade one snorers, are not as likely to encounter related health risk, but those who snore on a habitual basis (grade two and three snorers) will often find that their daytime function is affected, and their snoring may be indicative of a more serious issue.

Obstructive sleep apnea (OSA) is a condition where a person’s airways become blocked while they are asleep. After about 10 seconds, the brain, deprived of oxygen, will force the body awake or into a lighter stage of sleep in order to recover the breathing rhythm it needs.

For a person with severe OSA, this process can occur once every couple of minutes, with the nightly number of episodes even reaching the triple digits. While the excessive daytime sleepiness caused by OSA-related sleep disruption is an obvious safety risk for those working with dangerous equipment or getting behind the wheel, it can also lead to raised blood pressure levels and heart problems.

Advertising

OSA will require medical attention from a doctor, and usually treatment in the form of a device to assist nighttime breathing. Heavy snorers who don’t have OSA can sometimes benefit from oral devices too, but there are other lifestyle measures they can take to help them snore less.

Here are five healthy changes a snorer can make to give themselves and those around them a better night’s sleep.

Drink Alcohol Responsibly

It’s a long-held misconception that alcohol helps you sleep. It doesn’t. In fact, it can, and often will, make your night much less comfortable, particularly when partaken in shortly before bedtime.

The myth most likely stems from the notion that alcohol is a relaxant, and it is, but it doesn’t necessarily help you sleep better. The relaxing agents in alcohol actually loosen tissues in the palate and airways, which are the surfaces that vibrate and make noise during snoring. This narrows the air passages too, so that the body has to work harder to get the oxygen it needs.

Advertising

Alcohol also typically reduces the number of times you’ll enter periods of REM sleep during the night, so that you won’t feel anywhere near as refreshed when you wake up.

Those looking to reduce their snoring habits can stand to benefit by practising moderation. This means keeping to within recommended lower-risk limits (not more than 14 units per week) and having at least two alcohol-free days per week.

Stop Smoking

Snoring and OSA are just two items in the long list of reasons to give up smoking. Tobacco smoke can increase bronchial inflammation and swelling in the airways, making breathing during sleep harder, and in turn making snoring louder.

Several studies have linked smoking with OSA and suggested a level of co-dependence between the two. Stopping is generally viewed as the recommended course of action for those with the condition or at increased risk (just as it is for anyone else).

Advertising

Eat Healthy and Exercise

Being overweight plays perhaps the most significant role in snoring and OSA, due to the presence of fatty tissue around the neck and airway causing an obstruction.

Eating a healthy and balanced diet and getting enough exercise are key in tackling snoring and lowering the risk of related problems.

Drink Plenty of Water

Many of us have learned the lesson of not drinking too much water before bedtime the hard way, when we have to rise several times in the night to go to the toilet.

However, getting enough fluids earlier on throughout the rest of the day is essential for those who want to limit their snoring. Dehydration can cause tissues in the nasal channels and throat to become sticky and cohere to airway walls, again leading to obstruction and more noise when air passes through.

Advertising

Those looking to get snoring under control should try to meet the recommended two litres (which is about eight cups or four small bottles) of water per day.

Keep a Clean Bed

A dirty, unkempt sleeping area, aside from being a hygiene issue, can cause several health problems — snoring is one of these.

Over time, dust mites collect in duvets, pillows, and bed sheets. These can cause irritation when breathed in, particularly for those with allergic rhinitis. The more inflamed the airways become, the more likely snoring is. To prevent this, maintain a clean bed. Bed sheets should be washed once a week and pillows should be fluffed every couple of days and washed every couple of months (as should your duvet).

More by this author

Tom Willis

Web Marketing & Content Producer

7 Inspirational Rules for Achieving Your Life Goals 5 Digital Marketing Tips For Growing Your Website in 2017 Are You Doing Your Part for Ecotourism? Travel is Key to Building Social and Emotional Life Skills Train Journey 11 Travel Hacks That Will Save You Time, Money and Stress

Trending in Health

1 How to Quit Drinking for a Healthier Body and Mind 2 How to Sleep Through the Night and Get Good Rest 3 Why You Keep Waking Up in the Middle of the Night (And How to Fix It) 4 Best Water to Drink (The Ultimate Guide to Drink for Better Health) 5 3 Steps to Get Rid of a Candida Overgrowth

Read Next

Advertising
Advertising

Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
Advertising

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

                                                                                                                                                                                                          More Amazing Life Hacks for An Easier Life

                                                                                                                                                                                                          50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

                                                                                                                                                                                                          Read Next