Snoring is more common than you think.
About half the population in the US does it, and it disrupts the sleep of about 90 million Americans.
You're not alone.
Take comfort in that.
Don't Drink At Night
Alcohol can make snoring worse by relaxing the muscles in your airway, which makes breathing harder—and the effort to breathe louder.
The heavier you get, the more suction is needed to inhale. The extra suction causes swelling and vibration in the back of the throat, uvula, and palate. Losing even just a few pounds can help reduce snoring or even resolve sleep apnea.
A stuffed nose or clogged nasal passages can make things worse by forcing you to breathe through your mouth. A nasal strip on the bridge of your nose can help open nasal passages.
Dry heat—and dry mouth and nasal passages—can trigger snoring. A humidifier can help keep the room (and you) moist.
Sleep With A Ball
If you snore mostly when on your back, sew a tennis ball on the mid-back of a tight pajama top (put it in an old shirt pocket and sew it on). The discomfort forces you to roll over and sleep on your side.
A continuous positive airway pressure (CPAP) device uses air pressure to keep the throat open and help reduce snoring. A sleep disorder specialist can determine if a CPAP can help you.
Sing! Researchers at the University of Exeter in England found that people snored significantly less once they had started singing for 20 minutes a day for three months. Singing may help by firming up flabby muscles in the upper airways.
There you go!
If you had a girlfriend/boyfriend, they'd be totally stoked about you not snoring.
But you don't, so do it for your own rest's sake (it's okay to be alone, you'll find love someday).
[Image via AP Images.]