The Cold and Flu Snoring Solution: How to Get a Peaceful Night’s Sleep
As the temperature drops and the leaves start to change, the cold and flu season creeps in. This time of year can bring a lot of misery, from runny noses and sore throats to fever and body aches. And to make matters worse, those who are suffering from a cold or the flu may also experience an increase in snoring. This can not only disrupt their own sleep but also their partner’s, leading to restless nights and exhaustion the next day. But fear not, there are ways to combat snoring caused by cold and flu and get a peaceful night’s sleep.
What Causes Snoring During Cold and Flu?
Snoring is caused by the vibration of tissues in the throat and nose during sleep. When we have a cold or the flu, our airways become inflamed and congested, making it harder for air to pass through. This causes the tissues to vibrate more, resulting in louder and more frequent snoring.
In addition to congestion, the position we sleep in can also contribute to snoring during cold and flu. Sleeping on our backs can cause the tongue to fall back and block the airway, leading to snoring. When we are sick, we tend to sleep in this position more often as it is more comfortable. This increases the chance of snoring.
The Cold and Flu Snoring Solution
1. Keep Your Airway Clear
The first step to combatting snoring during cold and flu is to keep your airway clear. This can be achieved by using a humidifier in your bedroom. The added moisture in the air can help loosen congestion and make breathing easier. In addition, using a saline nasal spray before bed can also help clear out your nasal passages, reducing snoring.
2. Elevate Your Head
As mentioned earlier, sleeping on your back can contribute to snoring during cold and flu. To avoid this, try elevating your head while sleeping. This can be done by using an extra pillow or placing a wedge pillow under your head. Elevating your head helps keep your airway open and reduces the chances of snoring.
3. Use Nasal Strips
Nasal strips are adhesive strips that are placed on the bridge of the nose to open up the nasal passages. They work by pulling the nostrils apart, allowing for easier breathing. Using nasal strips can be an effective solution for reducing snoring during cold and flu.
The Cold and Flu Snoring Solution: How to Get a Peaceful Night's Sleep
4. Try a Neti Pot
A neti pot is a small, teapot-like device used to flush out the sinuses with a saline solution. It can help clear out mucus and congestion, providing relief for those suffering from cold or flu. Using a neti pot before bed can help reduce snoring by keeping the nasal passages clear.
5. Stay Hydrated
Drinking plenty of fluids is not only important for fighting off a cold or the flu, but it can also help reduce snoring. When we are sick, our body produces more mucus, which can contribute to congestion. Staying hydrated can help thin out the mucus, making it easier to clear out of the nasal passages. This, in turn, can reduce snoring.
6. Take Over-the-Counter Medications
Over-the-counter medications, such as decongestants and antihistamines, can help reduce congestion and inflammation in the nasal passages. This can provide relief for those suffering from cold or flu and help reduce snoring. However, it is important to consult with a doctor before taking any new medications, as they may interact with other medications or have side effects.
7. Consider a Mouthguard
If your snoring is caused by your tongue falling back and blocking your airway, a mouthguard may be a helpful solution. A mouthguard is a small device that is worn at night and helps keep the tongue in place, preventing it from blocking the airway. Mouthguards can be custom-made by a dentist or purchased over-the-counter.
8. Consult with a Doctor
If your snoring persists despite trying these solutions, it is important to consult with a doctor. They can help determine the underlying cause of your snoring and provide personalized recommendations for treatment.
In Conclusion
Snoring can be a nuisance on a regular day, but it can be especially bothersome during cold and flu season. By keeping your airway clear, elevating your head, using nasal strips, trying a neti pot, staying hydrated, taking over-the-counter medications, and considering a mouthguard, you can find relief from snoring caused by cold and flu. And remember, if your snoring persists, don’t hesitate to consult with a doctor for further assistance.