Most apartments have a noise policy where you aren’t supposed to make loud noises past 10 pm.
If you tend to snore loudly and have received a letter from the management that you are disturbing your neighbors with your snoring, you must be wondering whether you can be evicted due to your loud snoring, right?
Well, the good news is that most states can’t evict you for making noises beyond you.
So when the landlord tells you to leave your building, you shouldn’t go. Instead, you should explain to them your condition.
If they insist that you leave and go to court, you should arm yourself with evidence showing that the noise you are making is beyond your control and that you aren’t doing it intentionally.
One excellent way to do it is to get a medical note from your doctor detailing your snoring problem.
If you have sleep apnea or any other medical condition, the judge will most likely rule that you shouldn’t be evicted.
Another way to increase your chances of not getting evicted is to gather evidence. If you agree that you are loud when snoring but feel that you aren’t too loud to make it uncomfortable for your neighbor, you should get a decibel reader.
Using the decibel reader, you can measure the noise you are making. It would be nice to take a video to see how loud the snoring is in units.
Ways to reduce your snoring
Just because you snore naturally doesn’t mean that you should resign to fate, as there are several ways you can reduce your snoring. Some of the things you can do include:
Sleep on your side
You should sleep on your side instead of your back. This is because when you lie on your back, gravity pushes your tongue up against the roof of your mouth. This blocks your airways and makes you snore.
If it’s hard for you to switch from sleeping on your back to sleeping on your side, try these:
Don’t keep your head down or tuck your chin into your chest as you sleep; this can block your airways and make breathing hard.
Keep your arms close to your sides or around your waist.
If this position hurts your joints, put a pillow between your knees to keep your spine straight and relieve pain in your lower back.
Try anti-snoring throat exercises.
Did you know there are plenty of anti-snoring throat exercises that you can use to strengthen the muscles in your throat so that you don’t snore? These exercises include:
Say each vowel (aeiou) aloud a few times a day for three minutes.
Put the tip of your tongue behind your top front teeth and slide it across them for three minutes daily.
Close your mouth, pucker your lips, and hold for 30 seconds.
Open your mouth, move your jaw to the right, and keep it there for 30 seconds. On the left, do it again.
Slide the tip of your tongue back along your hard palate as far as it will go with your mouth open.
Get rid of allergens from your home.
Make it hard for you to breathe and make snoring worse by narrowing the upper airway. It would be best if you eliminated as many allergens as you can from your home.
To keep mites out of your home, wash your sheets and pillowcases often and dust them at least once a week. If you have pets, use a baby gate to keep them out of your bedroom.
The skin flakes (dander) pets carry in their fur or hair can worsen breathing problems. It’s also a good idea to wash pet blankets and bedding often to eliminate anger.
Make it a habit to undertake saline rinses.
Saline helps you stop snoring by making the membranes in your sinuses less dry and inflamed. You can make this yourself by mixing salt with hot water, but ensure the water isn’t too hot before using it.
Invest in a humidifier.
A humidifier blows out steam and adds moisture to the air, which helps you breathe better and stops you from snoring by making your nose and throat less dry.
Make changes in your lifestyle.
You can make several changes to your lifestyle to reduce the chances of snoring. These changes include:
Develop a regular exercise routine: Gaining weight can make you snore because it adds more tissue to your neck and throat, which makes it more likely that your airways will close when you sleep.
When you exercise, you keep off the weight, which is handy in ensuring that you remain fit.
Drink more water: Being dehydrated can make the mucus in your mouth and throat thicker, making snoring worse. If you drink a lot of fluids, this congestion will disappear, making breathing more accessible at night.
Eat lighter and healthier foods before bed: If your stomach is too full at night, your diaphragm may not have enough room to expand when you breathe, which can wake you up.
To stay safe, stay away from dairy products, which worsen congestion, and eat high-protein foods like salmon, tuna, and turkey for dinner. These foods will help fight mucus production and stop you from snoring.
Go to bed at the same time. When people don’t get enough sleep, they snore louder and more often.
You should improve your sleep hygiene to avoid feeling tired by going to bed at the same time every night and avoiding screens before bed as they give off blue light that keeps your brain awake.
Eating a light, healthy dinner before bed has also been highly effective at keeping you healthy.
Get medical attention
If you snore a lot, it could be a sign that you have a health problem. If you’ve tried to change your lifestyle but haven’t had any luck, you might want to talk to your doctor about your worries.
Talking to a doctor can help you figure out why you snore and help you find better solutions for your condition.