The most likely candidates are people who are overweight, above middle-aged men and postmenopausal women.
Snoring can be extremely disturbing for yourself, but even more so for your partner.
Before we get into Vita Talalay’s top 10 snoring solutions, let’s have a look at what snoring actually is!
What is Snoring and Why Do People Snore?
Snoring occurs as you breathe during the night and air flows through your throat.
During the night, your tissues relax and as air passes through, they begin to vibrate and cause these uncomfortable snoring sounds we know.
Snoring can be both uncomfortable for you, as well as your partner.
In addition, it is also not a condition which you should ignore as it could be a sign of a more serious health condition, such as:
- Blocked airways, also known as obstructive sleep apnea
- Insufficient sleep
- Possible structural problems with your nose, throat or mouth
In some cases, snoring may also be causes by sleeping in a wrong position or even alcohol too close to bedtime.
That’s the reason why we advise for you to pay a visit to your doctor
Top 10 Snoring Solutions
Let’s take a look at how to stop snoring at night with these 10 snoring solutions!
#1 Lose Weight
If you have an issue with your weight, doing something about that will have more health benefits than just keeping your snoring under control.
But staying true to the article, we’ll focus on the snoring part!
Losing weight will lower the amount of tissue in your throat which is often the main cause for snoring.
To lose weight, keep an eye on the amount of calories you eat and opt for healthier foods as well.
In addition, make sure to exercise regularly and in more difficult cases you should also consider seeing your doctor or nutritionist!
#2 Sleep on Your Side
In many cases, sleeping on your back may be the cause of snoring.
That’s because the tongue moves to the back of your throat, resulting in a partial blockage to the air flowing through your throat.
It may be as simple as sleeping on your side and voilà – bye bye snoring!
#3 Elevate the Head of Your Bed
In order to keep your airways open, it may be a good idea to raise up the head of your bed.
Simply elevate it by about 4 inches or 10 cm and see whether it gets any better!
If you do not have that option, several mattress brands sell a so-called wedge mattress topper. Besides being very comfy it also elevates the head.
#4 Ever Tried Nasal Strips or an External Nasal Dilator?
A nasal strip can easily be stuck on the bridge of your nose, which in turn will increase the amount of space in your nasal passage.
This will make it much easier for you to breathe, and either reduce or even fully eliminate your snoring.
The same applies for external nasal dilators.
Instead of a hard piece of plastic, ENDs are stiffened adhesive strips that are placed on the same spot as nasal strips.
#5 Do You Have Allergies?
Many people suffer from allergies which causes a reduction in airflow through your nose.
In turn, this will force them to breathe through their mouth instead of their nose, which increases the likelihood of snoring.
At best, talk to your doctor if you assume this may be the issue. It may be an easy fix with some over-the-counter medicine.
#6 You May Have A Structural Problem
Some people are simply born with or have experienced an injury which caused a deviated septum.
A deviated septum is a misalignment of your nasal wall which separates both nostrils, resulting in reduced airflow.
Similar to an allergy, it may result in you breathing through your mouth instead of your nose and in turn cause snoring.
In more severe cases, surgery is the only way to fix this issue, which is why you should visit your doctor.
#7 Alcohol is a Big No No..
Alcohol can cause snoring, even in those that normally don’t snore.
That’s because alcohol relaxes your throat muscles, making them more likely to vibrate throughout the night.
Try not to drink any more alcoholic beverage at least 2 hours before going to bed.
#8 ..and So Are Sedatives
Many people also snore simply because they take sedatives before going to bed.
If this is the case, make an appointment with your doctor to find out other options for your individual case.
Similar to alcohol, many sedatives also relax your throat muscles which in turn make you snore during the night.
#9 Stop Smoking
Similar to #1, stopping your bad habit here will have many more health benefits that just reducing or fully eliminating your snoring.
In fact, smoking doesn’t just cause snoring, but is also a big contributor for it to become worse over time.
Consult with your doctor if you need some help to quit smoking. You can also opt for substitutes, such as nicotine gums or patches.
#10 Get Enough Good Quality Sleep
Sleep is such an important part of our lives.
Sleep deprivation is also a cause and contributing factor to snoring.
Make sure you get the recommended 7-8 hours of high quality sleep every day.
You Need the Right Equipment to Get the zZz You Need
While many consider the amount of sleep we need, the quality is often less important or forgotten all together.
In order to get a good night’s sleep, we will also need the right tools for the job.
That’s where latex mattresses, latex mattress toppers and latex pillows with Vita Talalay inside play an important role.
If you haven’t already, check out their many retailers around the world and let the product speak for itself!