We all know that getting a good night’s sleep is crucial to good health. Lack of adequate sleep can lead to weight gain, depression, cardiovascular disease and more. For many people, though, snoring can be a major obstacle to a good night’s sleep. And that can be frustrating for the snorer, their partner and everyone within hearing distance of their hoarse rumble, how to stop snoring the good news is that snoring can be reduced by making some simple lifestyle changes.
Snoring is a common problem and one that affects 45% of adults. Often, it’s the subject of jokes (“Uncle Joe’s snoring is so loud he rattles the windows!”), but it’s a serious problem that can keep a couple from getting enough sleep and can damage a relationship. It can also indicate an underlying condition such as sleep apnea.
Many people can eliminate snoring by simply changing their sleeping position or using home remedies such as nasal strips or taking a hot shower before bed. But there are other reasons for snoring, such as a deviated septum, enlarged tonsils, alcohol or drug use, and smoking. Those problems may need to be addressed by an ear, nose and throat doctor.
Most snoring is caused by the tongue and soft palate collapsing to the back wall of the throat, which creates a vibrating sound. Over time, this can cause the muscles of the throat to become loosened and droop, especially in older adults. The type of airway in the throat is also a factor. Men tend to have narrower airways than women, so they’re more likely to snore.
Some foods can also reduce snoring. Turmeric can help snorers because it has anti-inflammatory properties and helps with digestion, while horseradish is said to clear the sinuses and stop the buildup of mucus that leads to snoring. Drinking plenty of water can also help because secretions in the nose and throat become stickier when you’re dehydrated, causing more snoring.
For some, however, snoring can’t be stopped with home treatments or natural remedies. If the snoring is frequent, or if it’s accompanied by other symptoms such as fatigue or difficulty concentrating, see your doctor. It could be a sign of an underlying health condition such as sleep apnea, which requires medical intervention. But, even if it’s not, you and your partner can still work together to find a solution for the snoring so you both get enough restful sleep. Neither of you deserves to suffer from chronic sleep deprivation. You may both have more fun and a stronger bond once the snoring stops.