There are plenty of disruptions determined to keep us up at night, perhaps none more obvious than the notorious snore, as loud as it is ubiquitous. But snoring is just the tip of the iceberg when it comes to poor sleep, and may in fact hint at deeper issues hidden underneath the surface. Luckily, there are plenty of ways to address these problems, which are even more likely on the wrong mattress and pillow. There is no one-size-fits-all solution to improve your sleep. Take our exclusive in-store Sleep Assessment to determine what’s keeping you up at night and find a properly fitted solution.
At its simplest, snoring is simply the inability of air to move freely through your nose and throat during sleep, resulting in that infamous, often jarring sound. It is widespread, affecting around 90 million American adults, and may occur nightly or intermittently. It is treatable, but may require diagnosing the source first to properly remedy. Snoring has many common causes: sleep position, old age, being overweight, alcohol use and smoking, and even just the way your body is built.
The severity of your snoring may be difficult to assess yourself, considering you are asleep when it occurs. Partners or recording technology will ultimately prove essential in determining the particulars of your condition. Closed-mouth snoring can indicate a tongue-related problem, while open-mouth snoring may be related to throat tissue. Mild cases will only involve modifying your lifestyle, though more serious instances, such as reliably snoring regardless of sleep position, may require technological and even surgical solutions. For most, however, one or more of the following may be enough to slow your snore:
- Experiment with sleeping on your side rather than your back. This will help keep your throat open and widen air passages, minimizing vibrating tissues that result in a snore. Specialty pillows and apparel exist to discourage back sleeping.
- If changing your sleep position proves ineffective or difficult, utilizing an adjustable base can be a superior solution. Adjustable bases allow you to elevate your head, opening your windpipe and easing air flow. Ergonomic positioning allows you to sleep comfortably, relieving stress from your pressure points and encouraging restorative sleep.
- Mouth appliances resembling athletic mouth guards exist and can help open your airway by bringing your tongue and lower jaw forward during sleep.
- If weight is a concern, losing even a bit can immediately reduce fatty throat tissue that cause snoring. Exercising more regularly will also tighten and tone muscles in your neck and throat.
- Cut out the smoking, alcohol, and sleeping medication. Smoking irritates membranes in nasal and throat passages, while drinking and pills relax muscles to the point of restricting breathing.
With any luck, you’ve found some small way to help you sleep better at night. If your issues persist, it may be time to see a doctor for a professional opinion. But if your issues can be fixed with a sleep solution, we’ve got you covered. Visit a conveniently located Sleep Outfitters near you today!