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How To Sleep Better for Anti-Snoring

by Uneeb Khan

If you have ever experienced sleepless nights due to snoring, you know how painful it can get. As a result, snoring is a problem that deserves attention and cannot be overlooked. Data shows that nearly 25 percent of adults snore daily while 45 percent of adults snore irregularly. In most cases, heavy snoring indicates an underlying health issue, including sleep apnea. Thus, it is essential to consult a doctor and practice ways to sleep better. For example, anti-snoring sprays are a great solution to stop snoring.

Keep reading to find out more things you can do along with the use of these sprays to help your snoring habit:

Change sleeping position:

Most people who snore sleep on their back, which causes their tongue to block the airway and cause the person to snore. Though sleeping on the back is recommended to people with spine-related disorders, it isn’t an ideal position for snorers.As per experts, sleeping on the side can change the snoring pattern of the patient. As observed in patients with sleep apnea, they were able to breathe better when they switched their sleeping position to the side. Additionally, doctors also recommend using an anti-snoring nasal spray to clear the nasal passage before sleeping.

Avoid drinking at night:

As per research, drinking alcohol at night can affect the sleep duration and pattern. Moreover, it can also cause snoring or make it worse if you are already a snorer. Doctors recommend that patients with snoring problems limit their alcohol consumption, especially before going to bed.

Work on sleeping patterns:

When sleep-deprived, you are more likely to snore in your sleep. This highlights the importance of shuffling your sleep schedule. To improve your sleep hygiene and prevent snoring, follow these tips:

  • Have a specific time to sleep,
  • Avoid daytime naps for long hours,
  • Do not use your phone at night.

Following these little but challenging steps can help you sleep better.

Step in for a hot shower before bed:

Taking a hot shower can prevent nasal obstruction and help clear the sinuses. Most often, a blocked nasal passage is the most common cause of snoring. Additionally, using anti-snoring sprays after a hot shower can improve your sleep.

Neti pot to clear nasal passage:

A neti pot is a kind of nasal irrigation techniquethat helps clear blocked nasal passages and improves sinus issues.  Seek medical guidance before using a neti pot for the first time.

Nasal strip or nasal dilator:

Using a good quality nasal strip can end snoring problems, as per some doctors. Also, you can use internal nasal dilators that are designed to be inserted up the nasal passage and open up the nostrils. In most cases, nasal dilators are more effective than nasal strips.

Use an anti-snoring mouthpiece:

If you are a mild snorer, anti-snoring mouthpieces can help you put an end to it. These mouthpieces push your jaw slightly forward. This prevents the tongue from obstructing the airway. There are two main types of mouthpieces available in the market- a MAD- mandibular advancement device and a tongue-retainer. However, you should not use either of these devices without consulting a doctor.

Stopping yourself from snoring can be a difficult task. No matter how frustrating the process gets, always remember to follow a doctor’s advice before using any device or method to stop snoring.

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