Snoring is more than just a problem one poses to his or her partner or roommate; it can be indicative of your underlying health conditions, especially when you get nasal congestion.
With a blocked nose, breathing becomes hard during sleep, and the tendency is to forcefully breathe, causing one to snore. Luckily, there are many effective ways to help mitigate this problem and improve the quality of sleep.
Here are five tips that will help you reduce snoring caused by nasal congestion and make your nights more restful and your mornings refreshing.
1. Nasal Irrigation: Clear the Path
Nasal irrigation is one of the most potent remedies against a blocked nose. Basically, this is a technique of washing your nasal passage with saline to remove the mucus and other allergens. You can do nasal irrigation with a neti pot, saline spray, or even an ultrasonic nasal irrigator.
Here’s how to perform nasal irrigation using a neti pot:
- Mix a saline solution using distilled or boiled water and non-iodized salt.
- Slightly tilt the head to one side over a sink.
- Put the spout of the neti pot into one nostril and pour solution into it, allowing it to drain out through the lower nostril.
- Repeat on the other side.
This kind of nasal irrigation should be performed, particularly before one goes to sleep, for it will significantly reduce snoring due to nasal congestion and improve overall nasal health.
2. Elevate Your Head While Sleeping
Another practical way to help reduce snoring when you have a blocked nose is sleeping with your head elevated. If you sleep flat, gravity might make your tongue and the soft tissues in your throat fall back and block your airway. This might occur especially if your nasal passages are blocked. Keeping your head elevated helps to keep the airways open and can ease breathing.
This is how you do it effectively:
- Use Extra Pillows: Place two or so under your head, raising it. Be careful not to raise it too much since this is going to strain your neck.
- Adjustable Bed: If you happen to have an adjustable bed, then do raise the head of the bed at an angle in which you are comfortable.
- Wedge Pillow: You could buy a wedge pillow that provides more stability in its incline and prevents your body from slipping down during the night.
Getting the right elevation should significantly reduce snoring, and it may also contribute to improving your overall comfort while you are sleeping.
3. Apply Nasal Strips and Dilators
Nasal strips and nasal dilators are some very handy devices that can really enhance airflow through your nostrils as you sleep.
- Nasal Strips: These adhesive strips, literally, are pasted on the outer side of your nose, working by physically pulling open the nostrils to increase airflow. They are easy to use and really very effective, especially when your snoring is partially caused by a blocked nose.
- Nasal Dilators: These are small devices inserted in the nostrils. They do so by keeping the nasal passages open from the inside and provide almost the same benefit as nasal strips do. Both of these options are not invasive and present a quicker solution to breathing and reduction of snoring.
Using these can effectively help you reduce the snoring sound you make while sleeping.
4. Stay Hydrated
Hydration is important in keeping your nose clear and thinning out mucus. In case you are dehydrated, the mucus in your nose will thicken and, perhaps, even become tacky, since breathing is difficult due to an increased possibility of snoring.
For proper hydration:
- Keep well-hydratedwith at least 8-10 glasses of water per day. Herbal teas with soothing properties like chamomile or peppermint can be nice too.
- Avoid dehydrating beverages and limit caffeine and alcohol (especially before bedtime) as this will dehydrate the body and worsen nasal congestion.
- Dry air may irritate the nasal passages, increasing congestion. A humidifier in the bedroom will help keep the air at a comfortable humidity to keep your nasal passages moist and promote no snoring.
Make sure to stay hydrated throughout the day to keep your nasal decongestant and reduce snoring.
5. Take Care Of Allergies
If you’re prone to allergies, they can play a big part in your nasal congestion and snoring. All common allergens, from dust mites and pet dander to pollen, work to inflame your nasal passages, making breathing through your nose at night difficult.
Reduce allergy-related congestion by:
- Allergy Testing: If you are assuming that you have allergies, get tested by a health professional. You will better handle the specific allergen once you identify them properly.
- Keep your bedroom clean: Wash your bedding often in hot water to kill dust mites. Vacuum your room often with a vacuum cleaner fitted with a HEPA filter. It prevents the accumulation of allergens.
- Hypoallergenic Bedding: Consider investing in hypoallergenic pillow cases and mattress covers. These lower exposure to the allergen during your sleep.
- Medication: Discuss with your healthcare provider to treat allergy symptoms.
Following these allergy-related tips may help clear out your nasal passages and, in turn, decrease your snoring.
Conclusion
Snoring caused by a blocked nose can be frustrating, but the given strategies can help. Frequent adoption of these tips may lead to better sleep and quieter nights. If snoring persists, consult a healthcare provider, as it might be related to underlying conditions that could even warrant a nose job.
