6. Change Your Pillows.
by Admin
Posted on 18-07-2022 11:00 AM
6. Change Your Pillows.
Dirty pillows are a breeding ground for dust mites that can cause allergic reactions in some individuals and lead to
snoring
.
Ideally, you should change the pillow covers every couple of days and replace the pillows every six months.
If you feel fine all day but you’re congested at night, it might be due to allergies. Allergens in your bed can irritate your airways, which can lead to snoring , according to sleep. Org by the national sleep fo und ation. Make sure you change your sheets and pillowcases regularly, as well as put your pillows in the dryer on the “fluff” setting every few weeks, to reduce dust mites, dander, and other allergens that can cause respiratory issues. Istock/amy_lv.
There may be allergens in your pillows that could cause you to snore at night. When you consi der it, when was the last time you actually changed your pillows? over time, your pillows get infested with dust mites which can cause allergic reactions while you sleep. As mentioned, allergies have been identified as a cause behind snoring. Hence changing your pillows might help you get a better night’s sleep. You can also try drying your pillows under direct sunlight to rid the pillows of dust mites. If you ever feel fine during the day but congested by night, this could be due to dust mites in your pillows.
7. Stay Well Hydrated.
Besides the natural remedies for snoring, you can always try some other ways to control this problem at home. A
sleeping
disturbance can be annoying for your spouse too. So, it is best to treat snoring on your own by implementing different habits in your day to day life.
Below listed are some tips to get rid of snoring:
lose weight if obese
don't smoke and drink
exercise daily
try tongue and throat exercises
stay hydrated
keep humidifiers in your room
avoid inflammatory foods
change your pillow.
Always stay well hydrated so as to avoid sticky and/or dry airways. Remember water is the best thing to drink wherever possible.
1. Sleep on your side
If you tend to toss and turn while sleeping, then consider using an adjustable bed instead of a traditional one. These beds allow you to adjust your position without waking up.
Sleeping on back has been found to increase the occurrence of snoring. This happens because the slack tissues in your upper airway might droop and restrict the airway. If you are a back snorer, then you can try sleeping on side. Also elevate you head a few inches by adding an extra pillow under your head.
Fatty tissue and poor muscle tone, particularly around the throat, contribute to snoring. Eating a calorie-controlled, healthful diet and regularly exercising are the best ways to lose weight. 2. Sleeping on one side a person is more likely to snore if they , which can cause the tongue to move to the back of the throat. This makes breathing harder and can cause the vibrations of snoring. Sleeping on one side may allow the air to flow more smoothly, reducing the vibrations. This may either stop the sound of a snore or make it quieter. 3. Quitting smoking in addition to harming overall health, smoking irritates the airways, and this can make snoring worse.