Although snoring is the subject of many jokes, it’s not always a laughing matter for those who snore in their sleep or their bed partners. They may lose several hours of valuable sleep each night due to waking up from their own snoring or listening to their partners snore. If the snoring is severe, the sufferer may have a serious condition known as sleep apnea and will need to see a doctor. For less severe case, there are a number of home remedies that can help to reduce or eliminate snoring.
Use Extra Pillows
If you normally sleep with just one pillow, try propping your head up with one or two more. Being propped up higher has the effect of widening your air passage, which in turn prevents the back of your throat from blockage that causes snoring.
If you normally have a stuffy nose, it may be one reason for your snoring. A humidifier will help to clear your sinuses and allow you to breathe more freely.
Sleep on your Side
Most of the times snoring occurs when people sleep on their backs. Try changing your sleep position and see if that improves your situation. If you have trouble adjusting to this position, try sewing a tennis ball to the back of your pajama top. It will be uncomfortable and will force you to roll to your side to sleep.
An over-the-counter nasal strip, such as Breathe Right, can help reduce snoring by widening your nasal passages to give you better airflow.
Get Allergy Testing
Respiratory allergies can cause sufferers to breathe through their mouths, rather than their noses, while they sleep. If you notice yourself doing this fairly often, it may be a sign of allergies. Doctors can perform skin tests to determine what patients are allergic to and with this knowledge you will be able to eliminate your allergy triggers and reduce snoring.
Lose weight: There are a number of lifestyle factors under your direct control that can be changed to control your snoring. The most important one is to lose weight if you are overweight. Excess weight is known to cause fatty tissue to develop in the back of the throat, which constricts the airway and causes snoring.
Stop smoking: If you are a smoker, quitting will have an enormous impact on your health and snoring problems. Almost all smokers snore, since smoking irritates the membranes in the nose and throat, which in turns leads to blocked airways.
Proper sleep: Try to keep a regular sleep schedule by going to bed and getting up around the same time everyday. A predictable routine is healthier for your body and it is less likely to respond with snoring, which is often an indicator of physical stress.
Correct diet: Certain foods and medications are known to cause snoring. Try to avoid large meals, dairy products, soy milk, alcohol, caffeine and sleeping pills taken right before bedtime.
When All Else Fails
If you find that none of these home remedies work for you, make an appointment with your dentist and ask for a mouth guard to wear while sleeping. It reduces snoring by pushing the lower jaw out and widening the airways. However, it can be expensive. There is also an over-the-counter device called snore guard which you need to boil first in hot water and then wear so it can make an impression of the structure of your teeth. It works in the same manner as a dental mouth guard to reduce snoring. Additionally, doctors and ENT’s can perform minor surgeries or suggest other products for your snoring problem.