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Resource Center — Sleep Center

Stop Snoring Naturally with an Adjustable Bed

Almost everyone snores occasionally, but if you regularly snore at night it can disrupt the quality of your sleep – and the quantity of your partner’s sleep as well. Fortunately, a sleep solution from Easy Rest and small changes in your sleep habits may help you reduce or ease light and occasional snoring. Want to learn how to reduce snoring during sleep? Keep reading below.

What Causes Snoring?

Snoring happens when air can’t move freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces noise. People who snore often have too much throat and nasal tissue or extra floppy tissue that is more prone to vibrate. Your tongue can also get in the way of smooth breathing depending on how it is positioned.

8 Tips to Reduce Snoring

Elevate your head.

Your partner can reduce your snoring even while you’re sound asleep with an Easy Rest Adjustable Bed. All they need to do is push the button on the remote control on our Dual System or Harmony model beds to elevate your torso slightly. Many sleep professionals recommend this method because raising the head helps open up nasal airway passages and encourages your tongue and jaw to move forward. Sleeping in an upright position may reduce or ease light and occasional snoring leading to a snoring reduction.

Change Your Position.

If you are sleeping on a traditional flat bed don’t sleep flat on your back. Raise the head of the bed by putting it on blocks to achieve the desired result described above. Alternatively try sleeping on your side. Sew a tennis ball onto the back of your pajama top to make it uncomfortable to sleep on your back. You can also sleep with multiple pillows wedged behind your back to prevent yourself from rolling over.

Lose Weight.

Being overweight, or having a large neck, increases the chance of fatty tissue around your neck pushing down on your throat and squeezing the airway. Losing weight can sometimes be one of the best ways to prevent snoring.

Quit Smoking.

Cigarette smoke irritates the lining of your nose and throat causing swelling and creating less area for air to travel through easily.

Avoid Alcohol.

You should avoid drinking alcohol for at least two hours before bed. Alcohol can cause the muscles in your throat to relax more than usual, which means they are more likely to obstruct your airways. Their relaxed state can also make the muscles vibrate more, which worsens snoring.

Check Your Medications.

Some medications, such as muscle relaxers, work the same way as alcohol as far as snoring is concerned. Check with your Doctor or Pharmacist to see if your medications may be playing a role in your snoring.

Stay Hydrated.

Secretions in your nose and soft palate become thicker when you’re dehydrated which can lead to snoring. Be sure to drink plenty of water during the day to avoid this happening to you.

Reduce Bedroom Allergens.

Nasal congestion and inflammation caused by allergies is a common cause of snoring. You can reduce the risk of allergens in your bedroom by vacuuming carpets and curtains regularly. Change your sheets and wash your bed linens frequently. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant. If you suffer from seasonal allergies be sure to keep your windows shut.

Nothing can stop snoring forever. But follow these tips and you may find some solutions to help prevent snoring on a regular basis allowing you, and your sleep partner, to get longer and better sleep a lot more often.

Now that you know that an Easy Rest adjustable bed might help you to naturally stop snoring take a moment to download our free catalog and better sleep guide to learn more about our beds. Simply click on the orange “Request Information” button in the upper left hand corner of the page and take that first step to a potentially quieter night’s sleep.