Everyone tends to snore from time to time. Snoring is not some medical condition you should be worrying about for most cases, but rather an annoying habit. People snore because the air cannot freely move through the nose and throat while you sleep causing the surrounding tissues to vibrate, thus causing the annoying sound. Luckily, snoring won’t interrupt your sleep, but you may keep others awake. However, over time if you keep regularly snoring at night, you may experience some health problems, sleep deprivation, fatigue, and some other medical inconveniences. Those aiming to improve their sleep routine and stop snoring once and for all should incorporate some of these remedies that would surely help you and your partner.
Change sleeping position
People snore for different reasons. Obesity, sleep deprivation, or blocked airways are the common culprits why people snore, and one of the most effective remedies to combat this issue is simply to change your sleeping position. Next time you go to bed, try elevating your head at least four inches to ease breathing and encourage your tongue and jaw to move forward. Place an extra pillow that will support your neck muscles adequately, but that would, at the same time, enable you to raise your head enough to minimise snoring.
Get a good mattress
People tend to neglect the fact that having a quality mattress would save them loads of aches and worries. Not only does having a good mattress help you improve your sleep, and help alleviate back pain, but sleeping on a sturdy and good-support mattress can significantly help with your snoring issues. Finding the perfect one, though, takes time and diligence, as you would be using it for the next 8 years or so. Hence, read experts’ reviews, do thorough research for the best mattresses on the market, some of the best ones you can find here, and get only the one that suits you perfectly.
Clear nasal passages
Another quite common and simple remedy is to clear nasal passages before you go to sleep. This should be done as a regular activity, not only when you have the flu or a stuffy nose. The nasal passages and sinuses can be full without you noticing it. You might have allergies or experiencing some severe nasal problems, thus it’s good to rinse your sinuses with saline before bed at all times. Plus, you can use a nasal decongestant or nasal strips to promote better and easy breathing while sleeping.
Even though this doesn’t sound like a fast remedy, it’s surely one of the most effective. Being overweight or out of shape is usually the reason why you tend to snore. Carrying excess weight around your neck or throat can cause you to snore ever more excessively, therefore, doing some form of exercise can help. Start by going brisk walking, doing mild gym exercises, cycling, or similar. By losing even a little bit of weight you can successfully reduce fatty tissue in the back of the throat, and hopefully, stop snoring for good.
Try sleeping on the side
If you happen to sleep on your back, and you have trouble with snoring, the chances are that you would be snoring even more. A very smart piece of advice is to try sleeping on your side instead of your back. Easier said than done. However, you can try attaching a tennis ball to the back of your shirt, and this would impede you from turning on the back. Also, you can wedge a stuffed pillow behind your back and sleep on the side in that way.
Keep the bedroom fresh and moist
The bedroom is the number one recovery spot for any problem, especially snoring. Do your best to ventilate the room throughout the day, don’t use air conditioning while you sleep, but rather leave the window open to let the fresh air in. Use a humidifier if possible, or add soothing air-purifying diffusers such as lavender or chamomile. This is an utterly beneficial remedy for snoring because the dry air can irritate membranes in your nose and throat, causing them to be swollen.
Try palatal implants
If nothing from the above helps, you can undertake a safe pillar procedure. This is a mild surgery that maximally and even totally reduces snoring and improves our sleeping. An expert surgeon inserts tiny implants into the soft palate to reduce tissue vibration. These tiny palatal implants will stiffen your soft palate and reduce your snoring adequately.
Seemingly petit problems can result in a significant health issue. Try some of the above-mentioned remedies, and you would stop snoring in no time.