What Simple Solutions You Can Use To Reduce Snoring Problems
If you’ve ever slept within any audible range of a snorer, you understand the frustration. Once the snorer heads to bed, the clock starts ticking away. If you don’t fall asleep before they do, you- quite possibly- may be up all night long. (And we already know that sleep deprivation has the power to wreak havoc on your health, wealth, and waistline!)
Maybe you live down the hall from a snoring roommate, maybe your significant other keeps you up all night, or maybe you’re the culprit! Today, we’ll investigate the reasons why we snore and share some tips that will have you slumbering in silence in no time.
Why We Snore
Before we can share the solution, you need to determine the specific reason why you snore. The Huffington Post has a brilliant infographic that will help you to understand the source of your snoring. Are you a mouth breather, a nose snorer, a palatal flutterer, a tongue snorer…or all of the above?
Nose snorers: Close one nostril and inhale while looking in the mirror. Notice if your other nostril collapses? If so, you’re a nose snorer!
Mouthbreather: Try to make a snoring noise with your mouth open. If you can do it with your mouth closed, you’re a mouth breather!
Tongue snorers: Try to make a snoring noise with your tongue tethered between your two front teeth. If the noise decreases, you’re a tongue snorer!
If you passed more than one of these tests, your snoring affliction is multifactorial. But, if you don’t fit into any of the above categories, consider yourself a palatal flutterer…or that your snoring has been miraculously cured just from reading this blog post.
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How to STOP Snoring
Anti-Snoring Contraptions:
- Breathe-Right strips and nasal dilators tend to work best for nose/nasal issues.
- Oral shields and chin up strips have resulted in decreased snoring caused by mouth breathing. Chin-up strips may also work for palatal flutterers!
- Mandibular Advancement Devices (MADs/anti snoring mouthpieces) are best suited for issues related to tongue snoring.
There is a multitude of contraptions claiming to be the cure-all for snorers…unfortunately, one size does not fit all. However- through trial and error- you can find a solution that works for you (and anyone who has the displeasure of sleeping nearby!)
Lifestyle Tips:
- Lose weight.
- Avoid alcohol.
- Take a hot shower before bed.
- Rinse your sinuses with a neti-pot.
- Up your water intake.
There certainly aren’t any downsides to limiting alcohol consumption, losing weight, and drinking more water! Even if these tips don’t stop snoring, they can lead to a healthier, more balanced life.
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Logistics:
- Sleep on your side with a body pillow.
- Tape tennis balls to your pjs so that you don’t roll onto your back.
- Elevate the head of your bed.
- Invest in a new pillow.
Sometimes all it takes it a bit of change! Be innovative in determining what works best for you.
Foods:
You are what you eat, so if you’re snoring, maybe it’s time to take a look at your diet. The Huffington Post seems convinced that certain foods can diminish to snoring.
- Avoid dairy, and switch to soy milk. Milk allergies may be to blame for why your airways are so irritated.
- Try some honey in your nightly, herbal tea. Opera singers (and mothers of sick kids) swear by it! It’s believed that honey eases swelling and relaxes the muscles of the throat. Sipping hot teas can also decrease phlegm and congestion. Just make sure they’re herbal- even decaffeinated teas contain minimal amounts of caffeine!
- Substitute red meat for fish whenever possible. Red meat is proven to cause inflammation in the body, so a potential overall decrease in bodily inflammation could be beneficial.
- Swap margarine for EVOO. Saturated oils in margarine and lard can lead to acid reflux- a sure contributor to snoring.
Medical Daily believes eating more onions and turmeric could help you banish the snoring blues. Onions make the list due to their anti-inflammatory properties while curcumin (turmeric’s active ingredient) is a powerful anti-inflammatory that can also relieve pain safely and naturally.
Still no relief? Try out a set of noise canceling headphones designed for improved sleep.
If- after all of these tips- your partner’s snoring is still keeping you at night, maybe it’s time for you to try some turmeric: we know you’re desperate for anything that can dull the pain…