How to Reduce Snoring and Improve Your Sleep Quality

Snoring occurs when parts of your mouth, nose and throat vibrate as you breathe. While it’s often harmless, snoring may indicate serious health problems like sleep apnea.

Change your sleeping habits and try anti-snoring techniques; if those don’t work, consult with your physician regarding possible treatment options, which could include oral appliances or surgery.

1. Sleep on your side

Sleeping on one’s side has been linked with lower risks of heart disease, cancer and neurodegenerative disorders as well as improved spine alignment and reduced snoring symptoms.

Sleeping on your side allows the airway to remain open, decreasing snoring and other sleep-related breathing issues like obstructive sleep apnea. Furthermore, this position may also help relieve acid reflux symptoms.

However, it should be noted that not everyone finds side sleeping comfortable; some experience shoulder discomfort when lying on their right side.

One reason to avoid this position is that prolonged arm rest can result in numbness in your arms, especially if they rest too long on your side or underneath a pillow.

If you decide to side-sleep, be sure to use a pillow or rolled-up towel under your knees to support the natural curve of your spine and ease back pain in the morning. Doing this may also prevent headaches!

2. Use a facial steam bowl

If you snore, there are various strategies you can employ to reduce its sound. These may include shifting sleeping positions, forgoing alcohol before bedtime and correcting deviated septae.

One way to reduce snoring is using a facial steam bowl, which can help relax and clear out nasal passages while also clearing away excess sebum and blackheads from pores.

Facial steaming can be an excellent way to stimulate collagen production, leading to firmer skin. Plus, its heat can provide relief for sinus congestion and headaches!

Make your own facial steam at home using common household items; but, for an upgraded experience, consider purchasing a device which keeps water hot for an extended period. A quality device should include safeguards to protect skin against overheated water temperatures.

3. Try a mouth guard

Snoring is a common sleep problem that can diminish sleep quality. Additionally, snoring may also be a telltale sign of more serious conditions like Obstructive Sleep Apnea (OSA).

One common solution for snoring is a mouth guard or mandibular advancement device. These custom-fitted devices help prevent your tongue from falling back into your throat during sleep and blocking off airways.

The most widely used mouthguards are typically constructed of thermoplastic and custom fit directly to your teeth, but many individuals experience difficulty finding the ideal size and fit.

To give an accurate picture of how well-fitted a mouthguard will be, most MADs include trays where you can bite down to soften its thermoplastic, in what’s referred to as “boil-and-bite.” This process is called “fitting.”

4. Try a CPAP machine

If you suffer from sleep apnea, using a continuous positive airway pressure (CPAP) machine could help reduce snoring and improve your quality of restful slumber. A CPAP device keeps airways open through use of an integrated machine connected by hoses to an attached mask you wear at night – keeping airways clear!

CPAP therapy is safe, effective and often improves quality of life for those who snore and suffer from sleep apnea. Furthermore, it may prevent serious health problems like heart disease, high blood pressure and stroke by providing your body with essential oxygen during sleep.

However, it may take time to become comfortable with a CPAP machine and its effects on your body. You may need to experiment with various masks and pressure settings until you find one that suits you – after a short while though, you should begin seeing results!