If you are after a bit of snoring relief, the ideas found here can certainly help you. Whether you are the snorer or a concerned family member, you can make a difference. Try or pass along these tips, and you can bring some snoring relief to the entire household.
Sleep on your side instead of your back
If you typically sleep on your back, you are sleeping in a position that tends to increase snoring. What happens is your tongue, in its relaxed state, falls into a position which blocks the throat. Just be simply sleeping on your side, you rid yourself of this potential snoring trigger. It may be an uncomfortable position at first, but soon you will be getting better overall sleep and feeling more alert during the day.
Get into an eight-hour a night sleeping routine
People snore more when they are overly exhausted. If you keep an erratic sleep schedule and tend to deprive yourself of a full eight hours, you will end up sleeping very deeply when you do get sleep. When you do, your throat muscles may relax much more than normal, causing snoring problems. Just developing a healthy sleeping routine and sticking with it can lessen snoring.
Use a bed wedge pillow to sleep at more of an upright angle
Ok, it may not sound comfortable, but you do get used to it and over time the great rest you get is a major boon.The elevation lessens the pressures placed upon the throat, which of course leads to snoring relief. If you also suffer from acid reflux, elevating pillows can also help relieve some of the symptoms.
Try breathing strips
Breathing strips are adhesive strips that you place on your nose. The strips pull open you nasal passages, so that you can breathe better through your nose while sleeping. This is an excellent and cost-effective solution for snoring relief. But remember, these are only adhesive strips, so they can fall off during the night. It is best to pair this solution with elevation and better sleep practices.
Watch your alcohol intake right before bed
Having a glass of wine or a cocktail right before bed may sound like an excellent idea, but for the snorer it can make things much worse. Similar to over-exhaustion, your muscles - and then or course your air passages - overly relax. What you think is helping you have a deeper sleep is actually worsening the snoring and reducing the quality of your rest.
Fight your allergies
Allergies and snoring go hand in hand. When your allergies are in full swing, congestion usually follows. That congestion leads to a stuffed nose and mouth breathing. Once you are mouth breathing while sleeping, you are one small step away from snoring. Talk with your doctor about your allergy problems as soon as possible. When you clear those up, snoring relief is closer than ever.
You can bring snoring relief to yourself and your family. Try these tips, or pass them along to your loved one who is snoring. Using them can help you stop snoring, which means better rest for you and of course everyone in your household.