10 Effective Remedies To Stop Snoring Tonight.
Snorers are often the object of jokes or teasing.
But in reality, snoring is anything but funny.
Especially when the snoring problem is recurring.
Snoring creates a poor quality of sleep for the snoring person.
But this problem also bothers the person sharing his bed ...
... his room, or in extreme cases, for those who sleep in the room next door.
Snoring is caused by a relaxation of the soft palate muscles (soft palate), tongue, or throat muscles.
The tissues in your throat can relax so much that they partially block the airways and vibrate as air passes.
The deeper your breath, the more intense the vibrations and the louder the snores!
There are a number of factors that promote snoring, from the anatomy of your mouth to alcohol consumption.
Fortunately there are home remedies that can help you stop snoring.
And for that, no need to wear a breathing mask, an orthosis or a nasal dilator!
1. Use a tennis ball
Sleeping on your back increases the risk of snoring. This is the worst of the positions.
If you are used to sleeping on your back, try the tennis ball sewn in the back technique.
To do this, put a tennis ball in the pocket of an old shirt and sew the pocket to the middle of the back of the pajama top.
So when you are going to want to put on your back, the discomfort from the tennis ball will be such that you roll onto your side without even waking up.
What you need
- 1 tennis ball
- 1 old shirt with a pocket
- 1 pair of scissors
- 1 needle and thread
How to do
Cut out the shirt pocket from an old shirt and prepare sewing thread. Sew the pocket to the middle of the back of your pajamas.
The top of the pocket should be tightened so that the ball does not shift when you change position. Don't worry if it doesn't look pretty! No one is judging your dressmaking skills here!
Slip the ball into the pocket before going to bed. There you have it, the risk of lying on your back during the night is over.
2. Humidify, humidify, humidify
If you sleep in a room where the air is dry, this may promote or cause your snoring.
Dry air dries out the throat and nasal membranes, which contributes to congestion.
The air circulates more difficult. By the way, the air makes the membranes vibrate more easily.
In this case, there are 2 ways to solve your problem. Either buy an air humidifier like this or move to a humid tropical region ;-)
3. If you are overweight, lose a few pounds
Being overweight can cause snoring, or it can make it worse.
When you are overweight, you may have extra tissue in your throat which helps create this noise.
The more congested your throat, the more blocked the air.
It circulates with difficulty, which creates vibrations causing the sound of snoring.
4. Slightly raise the head of your bed
Raise the head of your bed about 10 cm. Why ?
Because this way, your tongue will have less tendency to move back and block your throat.
This trick makes it easier to open your airways.
What you need
- Wooden blocks 2 to 4 cm thick, bricks or books.
How to do
If you don't have any pieces of wood in your home, you can pick up some scrap wood from a carpentry or DIY store.
They should be flat, square in shape and 2 to 4 cm thick.
Make sure these wooden pieces are wide enough to fit the legs of the bed on them.
Layer the wooden blocks one by one until you are 10 cm high.
If you prefer to put books or bricks, just stack them under the legs of the bed, at the head of the bed.
Either way, but this is even more true with books because of their uneven size, make sure the bed is stable and not moving.
5. Make sure your home is nickel
As fun as cleaning can be ... it's about making sure your home is spotlessly clean.
And for that, nothing better than a powerful vacuum cleaner like this, which is certified for people with allergies.
Allergens, such as pollen, dust, dead animal skin, and other irritating and invisible materials, can cause congestion and irritate your airways while you sleep.
Both of these problems can contribute to snoring. Also, be sure to regularly clean the CMVs in your home.
To discover : The 12 Secrets of People Who ALWAYS Have a Nickel House.
6. Try to determine why you snore
Finding the real cause of what makes you snore is much more effective than trying a bunch of remedies gropingly.
Take a look at your lifestyle and diet and ask yourself the right questions.
Are you overweight? Do you drink alcohol before bed? Ask your doctor if the shape of your mouth is not responsible for your snoring.
The way you sleep when you snore can also give some interesting clues. Here's why :
- If you snore with your mouth closed: If your mouth is closed and you snore, it may indicate a problem with your tongue and nose.
- If you snore with your mouth open: with your mouth open, the throat tissues are more likely to be the cause of your snoring. If your throat is partially blocked, you may be tempted to strain to clear air when you sleep.
- If you snore when sleeping on your back: often when we are lying on our back we breathe through our mouths, which can make snoring worse.
- If you snore in any position : This may be a sign of a more serious problem, such as sleep apnea. See your doctor if your snoring is loud enough to keep your partner from falling asleep or if they wake you up.
7. Use essential oils
If the dry air and congested nasal passages make you snore, try adding different essential oils to your vaporizer or humidifier.
Some, like peppermint, can help open your airways and clear your sinuses while you sleep.
What you need
- a humidifier or vaporizer
- a few drops of essential oil of peppermint or eucalyptus
How to do
About 30 minutes before you slip into bed, add 3 to 5 drops of peppermint or eucalyptus essential oil in your humidifier or vaporizer.
Try putting in just a few drops first, and then increase the dose if desired. The goal is not to create too strong a scent.
8. Adjust your pillows
Elevating your head can help open the airways and make breathing easier.
But be careful if your head is too upright, your airways may become constricted, which can make you snore.
If you have a pillow that's too thick, or if you sleep on multiple pillows, try adjusting the height.
Not too soft and not too flat. This is important when it comes to resting your head on it.
It's worth taking a little time to find a pillow that keeps your head and neck in a good position to help you breathe properly.
If you are looking for an anti-snoring ear, I recommend this one.
9. Build your tongue and throat
Strengthening the muscles in your tongue and throat can help reduce your snoring. Why ?
Because it decreases the chance that your tongue and throat will collapse when you rest.
As we age, we tend to snore more because our muscles lose their tone and elasticity.
This means they can further obstruct your airways.
You can try a number of exercises. Many have been adopted by speech-language pathologists or physicians who use them to help patients who have difficulty swallowing.
Here are some ideas for exercises to do:
- try to bring your lower jaw in front of your upper jaw, showing your teeth. Count to 10. Repeat this movement 5 to 10 times a day.
- work your tongue by repeating this sentence 10 times before going to bed: "lips, teeth, tip of the tongue."
- stick out your perfectly straight tongue as far as you can. Move it left, then right, touching the corner of your lips, but making sure it stays straight. Do this in front of a mirror at least twice a day.
10. Avoid alcohol and sedatives
Do not drink alcoholic beverages or take sedatives for at least 2 hours before bed.
Why ? This is because alcohol and sedatives can relax you and loosen the tissue in your throat.
As a result, they become more bulky and block the airways. Which leads to snoring!
Your turn...
Have you tried any of these tips to stop your snoring? Do you know others? Let us know in the comments if it worked for you. We can't wait to hear from you!
Do you like this trick ? Share it with your friends on Facebook.
Also to discover:
4 Essential Grandma's Tips for Sleeping Like a Baby.
4 Snoring Remedies to Get a Good Night's Sleep.
