Snoring is an extremely common problem and up to half of all American adults snore. Snoring occurs when air flows through your throat when you breathe in your sleep. This causes the tissues in your throat to vibrate and cause irritating sounds.
Snoring could also indicate underlying health conditions like sleep apnea and issues with the structure of your mouth, nose, or throat. Here are 12 remedies that are commonly used to treat snoring:
1. Lose Weight If You’re Overweight
Extra fat tissue may be one of the causes for snoring. Losing weight will reduce the amount of tissue in the throat. Focus on eating healthier and smaller portions while including some form of regular exercise to your routine every day.
2. Sleep On Your Side
When you sleep on your back, your tongue sometimes moves to the back of the throat which could be responsible for blocking airflow and causing the snoring sound. If this is the case, the simplest solution is to sleep on your side so the airflow is smooth without any obstruction.
3. Raising The Bed
Another simple trick to reduce snoring caused by blocked airways is to raise the head of the bed. Elevating the head of your bed by four inches may help reduce your snoring by keeping your airways open.
4. Use An External Nasal Dilator
A nasal dilator is a stiffened adhesive strip that’s applied on top of the nose across the nostrils. Either that or stick-on nasal strips can be placed on the bridge of the nose to help increase the space in the nasal passage. This makes it easier for you to breathe and reduce or eliminate your snoring.
5. Treat Chronic Allergies
Some allergies can change your breathing pattern by reducing airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore. Talk to your doctor about taking allergy medications which may help reduce the snoring.
6. Correct Structural Problems
Everyone has a different shaped nose and some people are born with a deviated septum. Injuries can also cause a change in the shape of your septum causing misalignment of the wall that separates both sides of the nose, which restricts airflow. This could be why you breathe through your mouth and end up snoring. This change may require corrective surgery. Talk to your doctor about this.
7. Avoid Alcohol Before Bed
Try not to consume alcohol for at least two hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.
8. Avoid Taking Sedatives Before Bed
In some cases, sedatives may be the reason for the snoring. Talk to your doctor to see what your options are. Stopping sedative use before bed may ease your snoring.
9. Get Enough Sleep
Getting enough sleep in very important for your overall health. It helps your body relax and rebuild itself. So make sure you get the recommended seven to eight hours of sleep you need each night.
10. Use An Oral Appliance
Dental mouthpieces called “oral appliances” can help keep your air passages open, making it easier for you to breathe and prevent snoring. These need to be made to order and you need to see your dentist about getting one.
11. Use A CPAP Machine
A CPAP (continuous positive airway pressure) machine is a pressurized air mask. If medically required, wearing a pressurized mask when you sleep can help keep your airway open. This treatment is often recommended to treat obstructive sleep apnea.
12. Wear Palatal Implants
This procedure is also known as the pillar procedure. It involves injecting braided strands of polyester filament into your mouth’s soft palate. This stiffens it to reduce snoring.
