Here’s something we all know, snoring sucks. Not only by people affected by it, but by the person who does it. No one ever wants to hear that they’re a snorer—but it’s more common than a lot of us may think. In fact, about 65% of people snore regularly, or have snored before in their life. While it’s something that happens to the most of us, not many remedies are known. But it is possible. So if you’re ready to stop snoring, keep reading.
Practice good sleeping habits
If you’re constantly sleepy, or your sleep schedule is nonexistent, you might also be snoring when you do rest. Make sure you’re getting consistent and fulfilling rest—if you’re sleep deprived, you’re likely to snore. Set a sleeping time, cut out long naps, and avoid ample screen time before bed. Blue light is literally created to keep you looking, so even though it’s tempting, don’t doomscroll Twitter before you sleep.
Don’t drink before bed
Turns out, alcohol can impact how you sleep. Not only can you become restless, but if you go to bed tipsy, you can snore. Some research suggests that alcohol increases the likelihood of this happening, and induces sleep apnea. It may be time to skip happy hour and see if that’s a cause of your snoring.
Shower before bed
Nighttime shower people, rejoice. This might help reduce the risk of snoring. The steam from hot showers clears the sinuses. When they’re clear, your nose has less obstruction, making for a reduction in the chance for sleep apnea and snoring overall.
Try changing how you sleep
Are you a side sleeper? If not, this may be the reason you’re snoring. If you sleep on your back, your tongue blocks your airway and can make you snore. It can also increase the chance of sleep apnea. However, if you’re a side sleeper, those crises are averted. So if you’re a chronic snorer, try this solution.
No, this isn’t just an annoying reminder to drink your water (even though you should be). When you’re dehydrated, if you have mucus, it’ll thicken. We all know that mucus makes it harder to breathe correctly. This increases the likelihood of snoring. So make sure you’re getting those 8 glasses a day—especially if you can’t go without drinks that are dehydrating, like caffeine.
Wash your pillows
Don’t slack on washing your pillowcases, especially if they’re cotton. Cotton pillowcases pick up excess allergens, like dust, and make it harder to breathe while you’re sleeper. Leading to—you guessed it—snoring. Avoid this by consistently washing your pillows. Silk and satin sleepers aren’t exempt, either. We should all be washing our bedding often. It’s also just good hygiene to practice.
Consider nasal strips
Here’s the thing about nasal strips—they work! They help you breathe better while you sleep, since they widen the nasal passage. That’s a key to sleeping quietly. If it helps you stop snoring, what’s the harm in trying it? Be sure to apply it correctly, and ask people around you if there’s a difference in your snoring.
Sometimes, you just can’t help it. But try a few of these methods to make for a better night’s sleep for everyone involved. A good night’s sleep is also key to good skin.