For many Americans, there is nothing worse than losing sleep because of a snoring partner.
According to the American Association of Oral and Maxillofacial Surgeons, an estimated 50 percent of Americans have snoring issues.But there are some solutions worth trying.
Start with something as simple as changing your sleep position. Laying on your side instead of your back could improve your breathing, and trying a different type of pillow can help you get used to it.
Another underlying issue that can cause snoring is being overweight. Losing a few pounds can relieve some of the pressure on the internal diameter of the throat, which collapses during sleep for people who snore.
One misconception about getting a good night’s rest is that having a glass of wine or other alcoholic beverage before bed can help you drift off to sleep. You may fall asleep faster, but drinking close to bedtime negatively affects the muscles in the back of your throat.
Also, try taking a shower before bed. It can help open your nasal passages and make it easier to breathe.
For those who have more serious snoring issues, doctors can fit you with a mouth piece to alleviate snoring. There are also surgeries and laser procedures available.
Although it sounds unconventional, one study finds singing for 20 minutes daily for three months has helped snoring patients keep quiet at night.