If you or your partner snore, it can be frustrating for anyone who sleeps in the same room as you. Worse yet, snoring can affect your health, increasing the risk of cardiovascular disease. While many methods to reduce or stop snoring exist, you may have already discovered that many of them don't work for you. Here's what you need to know about snore relief methods and what might work for you when other attempts have failed.
Cause of Snoring
Figuring out why you snore is the most important step to stop your snoring. For example, you might snore because you have allergies that make your nasal passageways narrower, making it harder to get air in through your nose. Or on the other hand, you may have excess weight on your throat, causing your windpipe to partially collapse while you're asleep.
Methods That Fail
Unfortunately, not all methods for treating snoring will work help to alleviate all causes behind snoring. If your snoring is based in your throat, a nasal strip to open up your nasal passageways won't help at all. However, there are some catch-all methods that can help to alleviate almost all forms of snoring.
What to Try
Whether your snoring is centered in your throat or your nasal passageways, sitting up while you sleep can help. Sitting up helps the nasal passageways to drain, meaning that allergens are more likely to be flushed out of your nose as you breathe, instead of getting stuck and irritating your nasal passageways. Sitting up also reduces pressure on the throat, so even if you're carrying extra weight, your esophagus and larynx will be less likely to collapse.
Of course, that's often easier said than done, because pillows shift during your sleep and sitting straight up isn't a comfortable way to sleep. Thankfully, adjustable mattresses make it much easier to lightly adjust the position you sleep in. Whether you choose to prop yourself up at night before you go to sleep, or you allow a partner to do so if you begin to snore during the night, adjustable mattresses provide the back and neck support to let you sleep comfortably and snore less.
Snoring can make sleeping less restful for you and a partner. Keep in mind that if you stop breathing at any time during the night, you may have a more serious disorder called sleep apnea, which can be life-threatening. For normal snoring, an adjustable mattress is an easy and great way to reduce your snoring, but see a doctor if you think you stop breathing at night or your snoring doesn't improve.