Perhaps you are woken each night by the sound of your own snoring or maybe your significant other is tired of dealing with the excessive noise when they are trying to catch some shut eye. While this may seem like no big deal and you probably try your best to laugh it off, snoring can often indicate a much deeper issue.
For starters, a committed relationship won't work over the long haul if one person's sleep cycle is constantly being disrupted. Secondly, those who struggle with snoring are typically struggling with sleep apnoea that has yet to diagnosed.
While there are a number of snoring aids that can be purchased over the counter, many of these so called remedies have zero scientific basis and purchasing OTC snoring products and anti-snoring devices ignores all of the natural solutions that exist for this problem. Give these remedies a try first.
1. Switch Positions
Putting an end to your snoring could be as simple as altering the method in which you sleep. If you are the sort of person who prefers to sleep on their back, this could be the cause of your issues, as the tongue and soft palate will typically collapse into the back of one's throat during sleep, which causes a loud vibration.
Those who are not used to sleeping on their side can use a full body pillow, which makes a world of difference. Does the idea of using a body pillow for sleeping not quite agree with you? You could go as far as to tape tennis balls onto the back of your pajamas. Sound uncomfortable? That’s the idea! The tennis balls are sure to give you a bumpy sleep and encourage you to roll to your side even more!
2. Slim Down
It's no coincidence that heavier people tend to be the ones who struggle with snoring the most. Shedding a few kilograms can help reduce the bulky tissue around your neck and allow your airways to open up more during sleep. While losing weight can help a person to stop snoring, it’s not an immediate or guaranteed quick fix. Slimmer people also have snoring related issues, as well.
If you were once skinny and didn’t struggle with snoring, only to develop this problem as you have gotten heavier, this is an instance in which weight loss could help significantly. This is especially true of those who gain weight in the neck region.
3. Steer Clear Of Those Nightcaps
Sure, a nice, stiff drink before bed can often help put you to sleep, but it also has the effect of exacerbating any existing snoring issue that you were already dealing with. If you consume alcohol or any other type of sedative before heading off to dreamland, you are relaxing the muscles that are located in the back of your throat. When the muscles relax they will fall back and block your airways, either fully or partially.
As you might have guessed, this greatly increases the likelihood of snoring. If you do not normally snore, but find yourself snoring after drinking alcohol before bedtime, this is a sure sign that the night caps are to blame. Perhaps try a Chamomile tea instead; relaxing and calming but not linked to snoring.
4. Instill Good Sleeping Habits
Being a workaholic who never gets the right amount of sleep might be great for your bank account, but it is awful for your snoring and general health. When you are the type of person to burn the candle at both ends and fail to get enough sleep, this means you are severely overtired by the end of the day when you finally decide to crawl into bed. Being too tired means sleeping too deep and too hard, which leads to snoring.
When it comes to snoring remedies that work, there are few strategies that work better than simply establishing quality sleeping habits. Sometimes, the easiest snoring solutions are the ones that are right under our noses.
5. Change Up Your Pillows
Do you dust the overhead ceiling fan in your bedroom on a regular basis? Do you allow dust mites to accumulate on your pillows? If the answer to either of these questions is yes, you just might be the cause of your own snoring. Those who allow their pets to share a bed with them are subject to the same issue.
Keep your pets out of the bedroom, be sure to wash your pillows and pillowcases and replace them once a year, to keep allergen and dust mite build up to a minimum. The dust mites and allergens can irritate your sinuses and throat tissues, causing them to swell and become inflamed. These simple actions can do more to reduce your snoring than splurging on fancy anti snoring pillows ever will.
6. Clear Those Nasal Passages
If the snoring is originating in the nose and the nasal passages are experiencing a blockage, this is often one of the main causes for excessive snoring. Instead of sifting through countless snoring remedies that may or may not work, you can try something as simple as a hot shower or even a neti pot.
These snoring solutions work wonders when the snoring starts from the nose, so make sure that your snoring originates there, as opposed to the soft palate. If you do not have time for the aforementioned solutions, you can also try nasal strips as a means of opening your passages.
7. Drink More Water
Simply put, a dehydrated person is far more likely to snore, due to increased secretions in the soft palate and the nose. If a person does not receive the proper amount of water each day, this creates additional snoring. The recommended amount of water for a male is 16 cups per day (including food) and 11 cups for a woman. As with most ailments we experience, adding more water to our daily regimen is always helpful. You may reduce your snoring and improve your overall health while you’re at it!
If these natural solutions still didn't help with your snoring, it can often be treated with a dental appliance. For more information about how a Sound Sleeper dentist may be able to help, click here.
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