If you’re searching for some helpful advice that can help you to stop snoring, or perhaps encourage a partner to overcome the problem that’s keeping you up at night, then you’ve come to the right place.
In this article, we’re going to highlight several effective tactics you can use to defeat the snoring issue once and for all, so without any further delay, let’s take a closer look the techniques available to you.
1: Lose Excess Weight
While most people are familiar with the negative health effects caused by being overweight, it’s important to realize that losing weight can often be a very effective way to defeat a snoring problem, as it will allow for more internal throat diameter, making it easier for you to breathe.
However, it’s important to note that slim people can also snore, so the problem isn’t entirely related to your bodyweight.
2: Try Side Sleeping
If you’re lucky enough to only have a minor snoring issue, then one thing that may work incredibly well for you is to simply sleep on your side. As you’d expect, lying in a sideways position can take a lot of tension out of the throat muscles, and it’ll ultimately make it easier for your airways to function.
Of course, the difficulty usually lies in maintaining a side sleeping position throughout the night. But if you invest in a side sleeping pillow, this can make you much more comfortable in your new position, and it may soon become your favorite way to sleep.
3: Try a Snore Spray
An interesting product development that’s been released over recent years is something known as the “snore spray”, which is usually a natural remedy that consists of peppermint and eucalyptus oil, and this can certainly help to open up your airways in a similar way to using cold relief products when you’re suffering from the flu.
4: Try an Anti-Snoring Mouthpiece
Another way to stop snoring is to purchase an orthodontic retainer which you’ll need to get from a dentist, and this can help to position your jaw in such a way that helps to open the upper airways considerably more than normal.
Even though it may sound uncomfortable, you’ll be surprised by how quickly you’ll feel familiar with the device, and you’ll soon be able to sleep throughout the night without any trouble at all.
The ZQuietis one of the top-rated anti-snoring mouthpieces out there if you’re looking for an affordable and effective option.
5: Practice Throat Exercises
While this tactic may be somewhat controversial, some people swear by the use of various tongue and throat exercises that can help to strengthen up the muscles surrounding your airways and ultimately help them to stay in better shape so the snoring doesn’t occur in the first place.
There are a few different collections of exercises available online that can be worth a try, most of which involve opening your mouth and stretching in various directions.
6: Drink Water
If you’re the kind of person who always forgets to drink enough water in the day, then this may be having an effect on your snoring habit at night.
Furthermore, drinking too much coffee or alcohol throughout the day can also affect your hydration levels, and this can have a negative effect on your snoring issue. When you’re dehydrated, your nose and soft palate become far more “stickier” than they would be otherwise, and this will certainly exacerbate a snoring problem very quickly.
7: Use a CPAP Machine
In extreme cases, it may be possible to use a CPAP machine, otherwise known as a Continuous Positive Airway Pressure machine, to alleviate your snoring.
In most cases, this treatment is used for people who have a dangeroussleep apnea condition, but it can certainly help with a vicious snoring problem as well. It’s always wise to talk to your medical professional before you try this technique though.
8: Try Nasal Strips
Another interesting product that you will often find in your local pharmacy is the nasal strip, and while they do not work for everyone, they are a simple and effective tactic that many people swear by.
The product is surprisingly cheap, and all you need to do is stick the nasal strip over the bridge of your nose to open up your airways. For some people, this can be a true miracle worker, but others report that it has no effect on them. However, it’s certainly worth a try if you have never considered this method before.
In summary, there’s no denying how frustrating it can be to overcome a snoring problem, and this is especially true if you are living with somebody who has the condition. But if you try some of the techniques listed in this guide, then there’s a good chance you’ll see some positive improvements. Ultimately, though, snoring can be a sign of some health issues, so if you’re snoring it’s best to make an appointment with your doctor to find out what is causing it, and to formulate a plan of action.
Ben Corbin brings more than 20 years of experience as a health and wellness author and writer. He holds a master’s degree, has a passion for health and fitness, and is driven to provide readers with accurate and honest information. Learn more about Ben and the DadQuarters mission at our About page.