How to stop snoring
Is your snoring driving your loved ones crazy? Is it waking you up multiple times every night? Instead of feeling like a zombie in the mornings from a lack of sleep, follow these tips to kick that snoring to the curb.
Change Your Sleep Position
Sometimes the position you sleep in can aggravate your snoring. You should try to elevate your head by four inches or so. That will ease your breathing and encourage your tongue and jaw to move forward. There are pillows which are specifically designed to help prevent snoring by ensuring your neck muscles aren’t compacted and crimped.
Sleep on Your Side, Not Your Back
For some, sleeping on their backs should be avoided because it can cause snoring to be worse than it would be in other positions. But it can be hard to stay off your back when you’re used to that position. To remind yourself not to sleep on your back, attach a tennis ball to the back of the shirt you sleep in. You can use duct tape to attach it, or sew a sock onto the back of the shirt and put the ball in the sock. Every time you try to roll onto your back, those tennis balls will remind you to switch to your side. After a few nights, you’ll get used to sleeping on your side, and you’ll be able to ditch those tennis balls.
Try an Anti-Snoring Mouthpiece
These mouthpieces help open your airway by bringing your lower jaw and tongue forward while you’re sleeping. A bigger airway means less snoring or even no snoring at all. It can take a while to get used to sleeping with the mouthpiece in though – it resembles a mouth guard you’d use for playing sports.
Clear Your Nasal Passages
Stuffy noses can lead to a lot of snoring. If you reduce the stuffiness, you’ll snore less. To fight stuffy nasal passages, rinse your sinuses with saline before you go to bed. You can also try using a Neti pot, nasal decongestant, or nasal strips to open your passages up. Taking care of any allergy symptoms you’re experiencing will also help. Avoid your allergic triggers or use an allergy medication to keep those nasal passages clear.
Use a Humidifier
Dry air can lead to snoring by irritating membranes in the nose and throat. If the dry air seems to bother you, get a cool-mist humidifier and see if it solves your problem.