Sleep apnea is a condition in which the patient will involuntarily stop breathing as they sleep. They may snore loudly, fight to be able to breathe, and/or wake up suddenly in the night, and their sleep will almost always be troubled and interrupted by the condition. Whether you have mild or severe sleep apnea, if you have trouble sleeping well without snoring, you’ll want to check out a few helpful tips to get a better night’s rest.
Understand Why You’re Snoring
First, if you’re looking for a cure to your snoring and/or sleep apnea, it’s important to get a proper diagnosis for the cause of your condition. Snoring and sleep apnea can both be brought on by obesity, excessive alcohol use, sleeping position, age, or problems with your nasal cavity and/or sinuses.
If you are not sure what’s causing your sleep problems, you should visit your doctor ASAP to get a professional diagnosis. The problem could be as simple as elevating your head more when you go to sleep at night or avoiding sleeping on your back. On the other hand, you may actually need surgery to correct a deviated septum or another issue with your nasal cavity or sinuses. With that in mind, you may also want to try a few simple tips, as well.
Use a Humidifier
Air conditioners and heaters tend to dry out the air in our homes. This can lead to congestion, and it can irritate the membranes of your throat and nose. This can lead to loud snoring that could easily be fixed by sleeping in a more humid environment. If you’re having problems with snoring, you may want to try running a humidifier at night.
Replace Your Air Filters
On that note, when was the last time you replaced the air filters for your home’s HVAC system? If it’s been a while since you replaced them and/or you haven’t swept, dusted, and vacuumed in a while, you may want to do all of these things to improve your home’s air quality. Doing this will reduce the number of allergens in the air, which should help you sleep more soundly.
Change Your Sleeping Position
Many people snore when they sleep on their backs, as their mouths tend to fall open, and their necks are at an angle. If you are accustomed to sleeping on your back, you may want to sew a tennis ball to the back of your nightshirt. This way, you can start the night off sleeping on your side, and the tennis ball will prevent you from rolling onto your back and staying there for the rest of the night. Eventually, you will be so used to sleeping on your side that you will no longer need the tennis ball.
Many people experience sleep apnea due to excessive bodyweight. If you are overweight or obese, you may be able to get a better night’s sleep if you lose some of those extra pounds. Talk to your doctor about what’s causing your sleep apnea or snoring, and then find a good nutrition and exercise plan that works for you. As you lose weight and start sleeping better, you’ll find that you feel more energetic in the mornings and that you have more energy throughout the day. Getting the rest you need should help you feel energetic and motivated enough to continue on the right track, and you may find that it helps you in your weight loss journey.
If you’re having trouble sleeping well without snoring, try out one or more of these tips and see how much better you can sleep at night.