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14 Snoring Remedies Which Really Work

 

One in 10 Americans say that snoring has hurt their relationships. Don’t be one of them.

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Relax and enjoy the festivities for a change.


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Take a hot shower before bed

Snoring occurs when airflow through the throat or nasal passages is constricted in an unnatural way (when awake, your body prevents this from happening). That’s why fast air passing through clogged (read: narrowed) nasal passages often results in snoring. Experts recommend taking a hot shower—and using a saltwater nose rinse while you’re in there—before bed to keep passages clear.

 

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Change your sleeping position

According to the National Sleep Foundation, certain sleep positions, such as lying on your back, cause your tongue and soft palate to press against the back of your throat, which leads to snoring. A full-length body pillow can provide support to help you sleep on your side throughout the night.

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Stay hydrated

When you’re dehydrated, your mouth and nose can become sticky with secretions, leading to more snoring, according to WebMD. Women should have 11.5 cups of fluids per day, with 20 percent of that coming from what you eat.

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Banish dust bunnies

Experts at WebMD say allergens lurking in the bedroom (in dusty ceiling fans and old pillows, for example) may lead to snoring.

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Avoid alcohol at night

Cocktails can help us unwind. Unfortunately, when our throat muscles become too relaxed as a result of imbibing, our body’s natural defense against airway obstruction weakens, according to the Mayo Clinic. The National Sleep Foundation recommends having your last drink no later than four hours before bedtime.

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Do mouth exercises

Try pushing the tip of your tongue against the roof of your mouth and sliding it backward, or raising the back of the roof of your mouth and uvula (the fleshy part of the soft palate that hangs above the throat) while sounding out the vowel “A.” A recent Brazilian study published in the journal CHEST found that certain mouth exercises exercises significantly reduced snoring in a study group of patients with mild obstructive sleep apnea (OSA). Find more exercises here.

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Open nasal passages another way

If the aforementioned remedies don’t work, you can try adhesive nasal strips. If the issue is with your nose (and not your soft palate) these strips can help reduce snoring by lifting and opening nasal passages.

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Try nasal spray

Again, if nasal congestion is the root of your snoring woes, an over-the-counter saline nasal spray may help open up passages. But don’t waste your money on throat sprays—medical professionals say they’re completely useless. Need something stronger? The American Academy of Otolaryngology says prescription nasal-steroid spray may help some patients.

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Get a bedside humidifer

If your bedroom is warm and dry, your nose has to work overtime as you inhale, increasing the risk of congestion, according to John M. Dobrowski, MD, a certified sleep specialist and otolaryngologist at the Massachusetts Eye and Ear Infirmary in Boston. Using a bedside humidifier—like the Crane Drop Shape Cool Mist Humidifier ($54.99; crane-usa.com)—can help.

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Get an anti-snoring mouth guard

Snore guards like this one from the American Sleep Association move the jaw forward, opening the airway to prevent or lessen snoring. One of the more expensive over-the-counter remedies, guards like this typically cost between $45 and $100.

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