Snoring is unpleasant for both the person snoring, and the person that's trying to drown out the noise. Did you know approximately 30 percent of people thirty and older snore? In the middle aged population, 40% snore. Studies also show that 2/3 of all adults in a relationship report their partner's snore. As someone in that two thirds percentage, I'm always researching ways to prevent or reduce the dreaded sound coming from the other side of the bed. 

While it can be fun to joke about how loud your spouse or relative snores: "My hubby snores so loudly, the neighbors called and asked us to turn down the television," losing sleep because your partner is snoring, is nothing to laugh about.

 

Since, I'm sure a lot of you can relate, here are some tips to prevent snoring:

 

  • Sleeping on your side or with your head elevated can reduce or prevent snoring (of course the problem is when the person changes sleep positions and the snoring resumes)
  • Lose weight-the loss of as little as 5-8 pounds has been linked to decreasing or eliminating snoring in some
  • Smoking can lead to nasal and lunc congestion, as well as constriction of your muscles that cause snoring
  • Sinus and nasal congestion can lead to snoring, try using steam or a saltwater sinus rinse to clear and relax your airway
  • Alcohol consumption, sleeping pills and other sedatives relaxes your neck muscles and increase snoring
  • Sleep with your bed or head elevated about 4 inches
  • Change your pillows, allergens like dust mites have been linked to snoring
  • Memory foam pillows are known to help reduce snoring by providing better neck and spine alignment 

 

These solutions won't help everyone. Some people snore due to a health related issue like sleep apnea, and may need to consult with their physician for treatment. 

Do you or your spouse snore?