Snoring is a popular joke in the media that can be anything but funny to those who are actually affected by this common health condition. Not only is snoring disruptive to those hoping to get a good night’s rest, but it can also indicate more serious health problems such as sleep apnea. If you or a loved one has a problem with snoring, then try these proven remedies to find some relief.
Avoid Sleeping on Your Back
When you sleep on your back, your mouth can naturally fall open and exacerbate snoring. If you find yourself ending up on your back despite your best efforts, try using pillows to keep yourself in the right position. Placing a tennis ball into a sock and sewing it to the back of a pajama top is another old remedy that can cause you to roll back over on your stomach in response to the slight discomfort it causes if you lay on your back.
Turn on a Humidifier
If you live in a dry climate, then it is possible that the air is contributing to your snoring problem. Dry air increases congestion by drying out your nasal membranes and throat. This in turn restricts your airways so that vibrations occur every time you breathe. Humidifying the air in your bedroom at night can stop this from happening.
Try an Oral Appliance
Sometimes, the positioning of your mouth during sleep can cause snoring due to the way your jaw and soft tissues fit together. If this is the cause of your snoring, then an oral appliance can be worn at night to keep your mouth in proper alignment and your airways open. For best results, skip the ones sold over-the counter since an incorrect fit can cause discomfort and poor results. Instead, it is best to have one fitted by an orthodontist who can help you select the correct style and have it custom made to fit your mouth.
Elevate Your Head
Snoring is sometimes caused by your tongue falling backwards into your throat as you sleep, and you can use gravity to help keep it in place. Adjusting the height of your head can be accomplished by trying out different types and amounts of pillows. Just make sure not to raise your head too high since this could also restrict your airway. Raising the head of your bed is another option that can be done by placing books or boards beneath the legs of your bed frame.
Skip the Sedatives
Those who experience disrupted sleep often use sedatives at night. However, sleep medications and alcohol can increase snoring due to their relaxing effect upon the soft tissues in your throat. As these tissues swell, air is restricted, and the dreaded snoring is often louder due to the deeper breathing that sedatives can cause.
Although snoring is a frustrating condition that can have many causes, it is important to keep trying to find the best method to increase your ability to breathe well at night. Typically, some minor lifestyle changes, such as losing weight and avoiding allergens, combined with other proven remedies are all it takes to finally enjoy a peaceful night of sleep.[/vc_column_text][/vc_column][/vc_row]