Snoring is an age old problem that has prevented us from getting a good night sleep since the beginning of time. It is not just the snorer that suffers but their partners too. Thankfully there are many things that you do, try or buy.
The most drastic course of action is surgery. This should be a last resort. Healthline have an excellent article detailing the surgical options for people who snore excessively. This kind treatment will not be needed for a vast majority of sufferers.
The anti snoring industry has moved forward in great leaps over the past decade. There are many commercially developed products that are priced at sub $100 that have a good level of success. DawnStudy has an extensive guide for comparing snoring aids - mouthpieces, mouthguards and nasal strips being amongst the most popular.
If you need some immediate help then here are a few things you can try tonight.
Change Your Sleeping Position
People who sleep on their backs are more likely to snore. In fact it is the worst position to sleep if you want to avoid sentencing your partner to a potential snorefest.
Sleeping on your side will give you the best possible chance of a snore-free night.
Avoid Drinking Alcohol Before Going to Sleep
Alcoholic drinks can relax your throat muscle making snoring more likely. You do not have to give up alcohol, just stop drinking about 2 or 3 hours before turning in for the night
Diffuse Some Essential Oils into the Room
Essential oils are perfect for clearing the airways. Sprinkle some peppermint or lavender into a diffuser and you are good to go. It doesn’t have to be peppermint or lavender, there are lots more oils you can choose - citronella or thyme are equally as effective. If you do not now a diffuser then sprinkle some drops on your chest.
Avoid Eating Spicy Foods Before Bedtime
If you love spicy food it will almost certainly contribute to your snoring. As with alcohol, there is no need to give up completely just avoid eating a curry two to three hours before going to bed.
Don’t Overeat Before Going to Bed
For many reasons it is bad idea to gorge yourself before bedtime.
Drink Some Water
Stopping your throat from drying out can be a simple, method for relieving snoring. Have a glass of water immediately before sleeping, it will lubricate your throat.
Elevate Your Head
If you have a snoring problem then some find raising the head of their bed by a few inches stops them from snoring. The slight elevation is great for opening the airways.
Lose Some Weight
This is not exactly a quick fix but more a long term possible solution. It goes with saying that a majority of people that suffer from severe snoring problem are overweight and obese. If your snoring is impairing you or your partners life then what better excuse to start looking after other aspects of your health. Join a gym, start a diet.
Try Anti Snoring Mouth Exercise
There are several mouth exercise you can do to try to prevent a disrupted night sleep due to your snoring. The correct name for these are myofunctional therapy exercises. Some of the exercises includes singing, tongue clicking and nose clicking. This method may sound totally bizarre but many snorers are now former snorers because of it. A word to the wise though - it is highly advisable to try some of the more obscure mouth exercises alone from the comfort of your on now home.
Make Your Bedroom Colder
Science leads us to believe that sleeping in a cold room can help us attain a better quality sleep and actually prevent out chances of snoring. Depending on your living circumstances open a window before going to sleep.
Change Your Pillow
There are a multitude of different pillows you can try to find the ideal one that suits. There are even specially designed anti snoring pillows designed to force you away from sleeping on your back. Some of the pillow come with an accompanying sleep band - similar to a pair of headphones that are for the snorers partner so that they can play music while sleep in an attempt to drown out their partner snoring.
The above tips and tricks can be tried right now. Barring a few you do not need any special equipment or apparatus. These tips can be tried individually or combined for greater chance of success.
If all else fails then there are the tried and tested products that we have mentioned at the beginning at this article.
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