T'is the season for snoring: 5 expert tips to relieve your seasonal snoring this winter

As winter draws near, many of us look forward to cozy evenings, festive gatherings, and crisp morning air. However, for some, the colder months bring an unwelcome guest: seasonal snoring. With cooler temperatures, dry indoor air, and winter colds or allergies, snoring can become more frequent and disruptive. But don’t worry, there are ways to tackle this issue and help ensure a better night’s sleep for you and your loved ones. Here are five expert tips to relieve your seasonal snoring this winter.

1. Combat Dry Air with a Humidifier

One of the main culprits of winter snoring is dry air. As we crank up the central heating and spend more time indoors, the moisture in the air decreases, causing dryness in our nasal passages and throat. This can lead to congestion and snoring. A humidifier is a simple solution to restore moisture to the air, keeping your airways clear and reducing the likelihood of snoring. Place one in your bedroom, and you’ll breathe easier through the night.

2. Stay Hydrated

It might seem like common sense, but many people forget to stay properly hydrated during the colder months. When your body becomes dehydrated, the mucus in your nasal passages and throat becomes thicker, which can worsen snoring. Drinking plenty of water throughout the day will help keep your body hydrated and reduce the risk of mucus build-up. Aim for around 6-8 glasses of water a day to keep your airways lubricated.

3. Address Allergies and Congestion

Winter brings with it a spike in colds, flu, and indoor allergens, all of which can contribute to snoring. When your nasal passages are blocked due to a cold or allergy, air has a harder time flowing through, increasing the vibrations that cause snoring. If you’re prone to winter congestion, try using a saline nasal spray to clear your nasal passages before bed, or consider an over-the-counter nasal decongestant if needed. You can also try using nasal strips to help open up your nasal passages and improve airflow.

4. Sleep on Your Side

Your sleeping position can have a significant impact on whether you snore or not. Sleeping on your back can cause the tongue and soft palate to collapse to the back of your throat, obstructing the airway and causing snoring. Switching to your side can prevent this blockage and allow air to flow more freely through your nasal passages. If you’re a habitual back-sleeper, try using a body pillow to support your side-sleeping position or invest in a pillow designed to prevent snoring.

5. Maintain a Healthy Lifestyle

Winter can be a time for indulgence, but it’s important to stay mindful of your health. Weight gain, even a small amount, can increase the likelihood of snoring by adding pressure to your airway. Try to maintain a balanced diet and get regular exercise to keep your body and airways in good shape. Additionally, alcohol can relax the muscles in your throat, leading to increased snoring. If you’re prone to snoring, it’s best to limit alcohol, especially in the hours leading up to bedtime.

With these expert tips, you can help alleviate seasonal snoring and enjoy a more restful winter. Your family (and your partner!) will thank you for it.