Medical Disclaimer: No claims are made for cures of any type within the following blog post. Check with your physician before following any regimen for snoring or any other medical issues you may be facing.
Almost everyone snores, including our pets. But if snoring is a frequent occurrence, it not only affects the quality and quantity of your own sleep, but that of your sleeping partner. Whether you snore yourself or your partner does, snoring can lead to a host of issues, including daytime fatigue, irritability, and just plain being cranky. Fortunately, sleeping in a separate bedroom isn’t the only antidote for snoring. SnoringHQ is one resource that offers reviews on a whole host of devices to help a person stop snoring. And, there are several other effective snoring solutions worth a look.
1) Roll over. How many times have you said to your partner — or your partner has said to you — to roll over because you were snoring? This is because sleeping on your back causes your soft mouth palate and base of your tongue to essentially “collapse” to the back of your throat. This leads to a vibrating sound that we all know and don’t love as a snore. For many people, sleeping on their side prevents this — or at least minimizes it. The tennis ball technique, which involves taping a tennis ball to you back, is extreme, but may do the trick.
2) Consider a reclining bed and adjustable mattress. An adjustable bed along with the flexibility and elasticity of a natural latex mattress offers the ability to elevate the head slightly. This can be helpful for snorers by opening up the nasal passages.
3) Lose a few pounds. Although thin people snore too, obesity makes some people more prone to snoring, especially if there is excess weight around the neck. If you’ve recently gained weight and begun snoring around the same time, then there’s a good chance that the excess weight has contributed to your snoring.
4) Avoid or decrease alcohol. Alcohol is a sedative, which may make you think that it would be helpful to thwart snoring. In actuality, it does the opposite. Because it relaxes the muscles in the back of your throat, you’re more likely to snore after consuming alcohol. Even people who don’t regularly snore, may snore after drinking spirits.
5) Get enough sleep. Not getting enough sleep or quality sleep can leave you feeling exhausted and overly tired when it comes time to hit the sack; both of which can contribute to snoring.
6) Keep bedroom air moist. Dry air can parch both your throat and nasal passages, which can promote snoring. If your bedroom air is dry, add a humidifier. Aside from keeping your bedroom air moist, stay hydrated by drinking plenty of fluids so your throat and nasal passages stay moist.
7) Keep your nasal passages open. If your nose is narrow or clogged due to allergies or a cold, air moving through your nose can produce snoring. A neti pot, a hot shower, or band-aid like nasal strips over your nose can help to keep your nasal passages clear.
8) Utilize a CPAP machine. If you have been diagnosed with sleep apnea, then your doctor or sleep specialist will likely recommend that you use a Continuous Positive Airway Pressure (CPAP) to keep your airways open.
9) Utilize a dental appliance. For some people, oral devices, such as mouth guards or lower jaw positioners open airways to bring both the tongue and jaw forward while sleeping.
10) Consider surgery. As a last resort, if other techniques are not effective to reduce snoring, or if your snoring is impacting your quality of life, your doctor may recommend you having surgery for snoring. Procedures such as tonsillectomy, and adenoidectomy, Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP) help to open up the size of your airways to reduce or eliminate snoring. A couple of new procedures, called Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty, are also in the works in which portions of the soft palate are removed using lasers or radio-frequency signals.
If you are a snorer or your partner snores, know that you are not alone. According to the University of California, Irvine, as many as up to 50 percent of people in the United States snore. Thankfully, there are many snoring solutions to help, including the above ten.
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