Strategies For Quieter Sleep: Reducing Snoring Through Better Habits

Snoring is a common problem that can affect the quality of your sleep and cause relationship issues with your bed partner. While occasional snoring is usually not something to worry about, regular snoring can lead to health issues such as daytime sleepiness, mood swings, high blood pressure, and sleep apnea. To prevent snoring, it is recommended to change your sleeping position, lose weight, quit smoking, avoid alcohol and sedatives before bed, and treat allergies and anatomical structural problems in the nose.

Change your sleep position

Changing your sleep position can be an effective way to reduce snoring. Sleeping on your back can cause your airways to become blocked or narrowed, so sleeping on your side is recommended. This prevents the tongue and soft palate from collapsing to the back of your throat, which is often the cause of snoring.

If you find yourself rolling onto your back in your sleep, try sewing a tennis ball onto the back of your pyjamas. Alternatively, you could wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit, and you can stop using the tennis balls.

Another option is to invest in a body pillow, which will help you maintain a side-sleeping position. You could also try raising the head of your bed by a few inches, as this will help to keep your airways open. Using pillows or adjusting the bed frame should do the trick.

Practice good sleep hygiene

Practicing good sleep hygiene is crucial to reducing snoring and improving sleep quality. Here are some tips to improve your sleep hygiene:

Establish a Regular Sleep Schedule

Maintaining a consistent sleep schedule is essential for good sleep hygiene. Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and improve your overall sleep quality.

Create a Comfortable Sleep Environment

Your bedroom should be a relaxing and inviting space that promotes sleep. Keep the room dark, cool, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a peaceful sleep environment. Additionally, ensure your mattress, pillows, and bedding are comfortable and supportive.

Avoid Stimulants Close to Bedtime

Caffeine and other stimulants can interfere with your sleep. Avoid consuming caffeine late in the day or close to bedtime. This includes coffee, tea, energy drinks, or any other caffeinated beverages. Instead, opt for relaxing, caffeine-free herbal teas or warm milk to promote sleepiness.

Reduce Exposure to Screens

The blue light emitted by electronic devices such as smartphones, tablets, and computers can disrupt your sleep. Try to avoid screen time at least an hour before bed. If you must use electronic devices, consider using blue light filters or night mode settings to reduce blue light exposure.

Practice Relaxation Techniques

Engaging in relaxing activities before bed can help prepare your mind and body for sleep. Try incorporating activities such as reading, listening to soothing music, practising deep breathing exercises, or taking a warm bath. These activities can help you unwind and relax, making it easier to fall asleep.

Maintain Good Sleep Habits

In addition to the above tips, maintaining good sleep habits is crucial. This includes getting enough sleep each night (7-9 hours for adults), avoiding long work hours without sufficient sleep, and managing stress effectively. Remember, poor sleep habits can have a similar effect on your body as consuming alcohol, leading to increased snoring.

Open nasal passages

Keeping your nasal passages open can help prevent snoring, as it allows air to move through your nose more slowly. If your nose is blocked or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.

• Take a hot shower before bed to help open your nasal passages. Keep a bottle of saltwater rinse in the shower and rinse out your nose while you shower.
• Use a neti pot to rinse out your nasal passages with a saltwater solution.
• Use nasal strips to lift and open your nasal passages.
• Try an external or internal nasal dilator. These are small, flexible strips that use tension to open the nasal passages. External dilators stick to the outside of the nose with adhesive, while internal dilators push outward from inside the nose.
• Use a humidifier to keep the air in your room moist. The added moisture in the air will help lubricate your throat, making it easier for air to flow in and out without causing noisy vibrations.
• Use a facial steam bowl to open up your airways just before bed. First, fill a large bowl with hot water. Then, drape a towel over your head and lean over the bowl, being careful not to get too close to avoid burns. You can also take a warm bath or shower to achieve the same effect.
• Treat chronic allergies with over-the-counter or prescription allergy medications such as antihistamines, nasal corticosteroids, oral decongestants, or leukotriene modifiers.
• If you have a deviated septum, a simple surgical procedure called septoplasty can help correct the misalignment and improve airflow.

Change your pillows

Allergens in your bedroom and in your pillow may contribute to snoring. Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. It is recommended that you put your pillows in the air fluff cycle once every couple of weeks and replace them every six months to keep dust mites and allergens to a minimum.

Elevating your head while you sleep can also help to ease breathing and open up your airways. Using a pillow or two should do the trick. You could also slightly raise the front of your bed by a couple of inches.

If you have a stuffy nose, rinsing your sinuses with saline before bed can help. Using a neti pot, nasal decongestant, or nasal strips for snoring can also help you breathe more easily while sleeping.

There are also specifically designed anti-snoring pillows available to help prevent snoring by making sure your neck muscles are not crimped.

Stay well hydrated

Staying well-hydrated is an important factor in preventing snoring. Dehydration can cause the secretions in your nose and soft palate to become sticky, which can lead to snoring. Therefore, it is recommended to drink plenty of fluids throughout the day. The Institute of Medicine suggests that healthy women should consume about 11 cups of water daily, while men should consume about 16 cups.

You can ensure you are adequately hydrated by drinking plenty of water and eating hydrating foods such as fruits and vegetables with high water content, like watermelon, pears, oranges, spinach, squash, and carrots. It is also important to limit caffeine and alcohol intake as they are diuretics and can cause fluid levels in the body to drop. Instead, flavour your water with lemon, mint leaves, or fresh berries if you don't enjoy plain water.

Additionally, you can prevent dehydration by taking steps to avoid nighttime sweating. This includes keeping your room cool by adjusting the thermostat, using a fan, wearing light pyjamas, and avoiding heavy bedding. If you experience night sweats, consult your doctor for treatment options.

By staying well-hydrated, you can help reduce the stickiness of secretions in your nose and soft palate, making it easier to breathe and reducing the likelihood of snoring.

Frequently asked questions