Snoring isn’t just a noisy annoyance — it can also be a sign of underlying sleep issues like sleep apnea. At Sleep Center of Colorado, we understand how frustrating snoring can be for both you and your loved ones. Fortunately, certain lifestyle changes can significantly reduce or even reverse snoring.
Specific Lifestyle Changes for Reversing Snoring
Maintain a Healthy Weight
Excess weight, especially around the neck, can put pressure on your airway, making it more likely to collapse during sleep. Even a small amount of weight loss can reduce snoring. Incorporating a balanced diet and regular exercise into your routine can improve both your overall health and your nighttime breathing.
Adjust Your Sleep Position
Sleeping on your back can cause your tongue and soft tissues to collapse toward the back of your throat, which blocks airflow and leads to snoring. Sleeping on your side can help keep your airway open. If you struggle to stay in this position, try using a body pillow or positioning aids designed to encourage side sleeping.
Limit Alcohol and Sedatives
Alcohol and certain medications relax the muscles in your throat, increasing the likelihood of snoring. Avoiding alcohol for at least two to three hours before bedtime can reduce this risk. If you’re taking medications that may contribute to snoring, talk to your doctor about possible alternatives.
Improve Nasal Health
Nasal congestion or blockages can make breathing difficult, forcing you to breathe through your mouth — a common cause of snoring. Using saline sprays, nasal strips, or a humidifier can help keep your nasal passages clear and improve airflow while you sleep.
Lifestyle changes can make a significant difference in reducing snoring and improving your sleep quality. However, persistent snoring may be a sign of a more serious condition like sleep apnea. At Sleep Center of Colorado, we provide comprehensive evaluations and personalized sleep apnea treatment options to help you breathe easier and sleep better. Contact us today to learn more about your options.