Habits That Could Be Making Your Snoring Worse (and How to Break Them)

Snoring is a common problem that affects many people around the world. It can be disruptive to both the snorer and their sleeping partner, affecting the quality of sleep and causing frustration and fatigue. While there are many factors that can contribute to snoring, some habits can actually make it worse. In this blog post, we will discuss some of these habits and how to break them in order to reduce or eliminate snoring.

Habit #1: Sleeping on your back
Sleeping on your back is one of the most common habits that can contribute to snoring. This position allows your tongue and soft palate to collapse onto the back of your throat, obstructing your airway and causing the vibrations that result in snoring. To break this habit, try sleeping on your side or stomach instead. You can also use a body pillow or place a tennis ball in a sock and pin it to the back of your sleepwear to prevent you from rolling onto your back during the night.

Habit #2: Smoking
Smoking is not only harmful to your overall health, but it can also make snoring worse. The chemicals in cigarettes can irritate the lining of your throat and cause inflammation, making it more difficult for air to pass through. This can result in snoring or even sleep apnea. Quitting smoking can greatly improve your snoring and overall health.

Habit #3: Drinking alcohol
While a nightcap may help you fall asleep faster, it can actually worsen your snoring. Alcohol relaxes the muscles in your throat, making them more likely to collapse and obstruct your airway. This can lead to louder and more frequent snoring. Limiting or avoiding alcohol before bedtime can greatly reduce snoring.

Habit #4: Eating large meals before bedtime
Eating a heavy meal close to bedtime can also contribute to snoring. This is because a full stomach can put pressure on your diaphragm and make it harder for you to breathe properly. This can lead to snoring or even sleep apnea. It is best to eat at least two to three hours before going to bed to give your body enough time to digest the food.

Habit #5: Using sedatives or sleeping pills
Sedatives and sleeping pills can relax the muscles in your throat and make snoring worse. They can also interfere with your natural sleep cycle, causing fragmented sleep and increasing the likelihood of snoring. If you are prescribed these medications, talk to your doctor about alternative options or ways to manage your snoring while taking them.

Habits That Could Be Making Your Snoring Worse (and How to Break Them)

Habit #6: Not getting enough sleep
Lack of sleep can make your snoring worse. When you are sleep deprived, your muscles and tissues are more relaxed, making it easier for them to collapse and cause snoring. It is important to prioritize getting enough sleep each night to not only improve your snoring, but also your overall health and well-being.

Habit #7: Allergies or sinus problems
Allergies or sinus problems can cause congestion and make it harder for you to breathe properly while sleeping. This can result in snoring or even sleep apnea. If you suffer from allergies, try to identify and avoid triggers and consider using an air purifier in your bedroom. Nasal decongestants or allergy medication can also help alleviate congestion and reduce snoring.

Habit #8: Being overweight
Being overweight or obese can contribute to snoring as it can lead to excess fat and tissue around the throat and neck area. This can obstruct your airway and cause snoring. Maintaining a healthy weight through regular exercise and a balanced diet can not only improve your snoring, but also your overall health.

Habit #9: Not staying hydrated
Not drinking enough water throughout the day can cause your nasal passages and throat to become dry and irritated, leading to snoring. It is important to stay hydrated to keep these areas lubricated and reduce the likelihood of snoring. Aim to drink at least eight glasses of water a day and limit or avoid caffeine and alcohol, which can dehydrate the body.

Habit #10: Using the wrong pillow
Using the wrong pillow can also make snoring worse. A pillow that is too high or too flat can put your neck in an unnatural position, causing your airway to become restricted and resulting in snoring. Consider investing in a pillow specifically designed for snorers, which can help keep your airway open and reduce snoring.

In conclusion, there are many habits that can contribute to snoring and make it worse. By making simple changes to your habits, such as sleeping on your side, quitting smoking, and avoiding alcohol before bedtime, you can greatly reduce or even eliminate snoring. It is important to prioritize getting enough sleep, staying hydrated, and maintaining a healthy weight in order to improve your overall health and reduce snoring.