Do you want to take your snoring problems into your own hands, but aren’t sure about going to a doctor yet? Maybe you don’t even want to try out any of the products I discuss on the site yet, and that’s completely understandable. There’s no reason for you to create more trouble and expenses when yourself if you’re already plagued by snoring.
That’s why I have put together this comprehensive Top 5 list of some of the best remedies for snoring. I’ve decided to not put these tips in any particular order, as one of the tips may be the best solution for someone and not be part of another person’s problem at all. That being said, let’s take a look at some of the actions you can take to end your snoring without leaving the house.
Drink Plenty of Water
You might be surprised to find that all of your snoring problems are just a result of dehydration. Snoring is caused by a problem with the soft palate. This is a piece of soft tissue that hangs at the bottom of your throat. The air that comes into your body, whether it is through your nose or mouth, has to pass by this piece of tissue.
Snoring starts when the soft palate gets in the way of any incoming air, and the resulting vibration of this tissue is what you hear when you snore. It goes without saying that there are some people who snore because they were born with a soft palate that is simply too large, if this is the case then water is not likely to solve your problem. Otherwise, you will benefit greatly by staying hydrated.
Here’s how water can help. The saliva and fluid in your mouth needs to stay at a certain consistency in order to ensure healthy sleeping patterns. If you are dehydrated, you will find that this fluid has become much more thick, and if you are dehydrated enough your saliva will get so thick that it will create a temporary block between you throat and your soft pallet, thus resulting in snoring.
If you decide to drink healthy amounts of water, you will find that you saliva is of a much thinner consistency, which will make it so you are far less likely to snore in the middle of the night.
Limit, or Eliminate, Your Alcohol Intake
I can not begin to stress the importance of limiting the amount of alcohol you consume. Drinking is a social activity enjoyed by most results, and there is nothing wrong with doing this in moderation.
The problems begin when you start to binge. Binge drinking severely dehydrates the body (which will completely cancel out any time you’ve spent trying to adhere to the previous tip), but that’s just the tip of the iceberg. Large quantities of alcohol can affect every single part of your body.
It slows down your brain, and it affects the way your muscles work as well. If you drink heavily and end up passing out as a result, the muscles in the back of your throat (namely the soft palate) will rest at a different intensity than is normal. If you continue to drink heavily, this could cause a severe snoring problem even if you weren’t normally going to develop one.
Remember that snoring is not the only problem caused by alcohol. If you decide to drink, make sure it is in moderation. Excessive drinking can lead to alcoholism, which has the potential to completely destroy your life and the lives of others around you.
There is no reason to drink excessively, and if you find that you are unable to enjoy a drink without wanting to drink several more, then this is a sign that you really need to stop.
Avoid Sleeping on Your Back
As simple as this step may sound, you’d be surprised at how well it works. Sleeping on your back isn’t necessarily an unhealthy lifestyle choice, but if you’re prone to snoring it will only make your condition worse. The reason for this is that sleeping on your back causes gravity to work itself in a way that can greatly worsen your snoring.
The muscles in the back of your throat are pulled downward and this typically causes the soft pallet to block the airways that were otherwise cleared up. You may have trouble adjusting to this at first, but there are things you can do to make it easier on yourself. The first thing you can do is position your anti-snore pillow in a way so that sleeping on your side is more comfortable.
If this doesn’t work, then I would highly recommend purchasing one of the snoring and sleep Apnea prevention pillows on the site such as the Therapeutica Sleeping Pillow. Not only will this pillow help you to sleep in a better position, but you can even sleep on your back while using it! Give sleeping on your side a try, though. It may be easier than you think.
Otherwise the pillows I discuss have the potential to completely stop your snoring, and have even been shown to eliminate sleep Apnea in a few others. Sleeping on your side will prevent gravity from making you snore, and this very small change might be exactly what you need to stop your snoring once and for all and leading a happier and more refreshed life.
Start Living a Healthier Lifestyle
You’re far less likely to snore if you are living healthy. Staying hydrated and drinking less is a big part of this, but you also need to watch your weight. Those who are overweight are far more likely to snore.
This is because, when your body is composed of extra mass, it adds unnecessary pressure on all of your internal organs. Obesity can cause a number of other health problems as well, so if you are overweight you owe it to yourself to do everything in your power to get down to a weight that is deemed healthy by your doctor.
Here’s how being overweight can cause you to snore. As I said, extra fat on the body can result in excessive pressure being placed upon your organs. This is no different for the throat area. Excess fatty tissue in the neck can result in an unnecessary pressure being placed on the muscles of your throat.
This pressure comes in on sides and the result is that your airways are not as large as they should be. This makes it more likely for a soft pallet blockage to occur. If you have a genetic condition that is causing you to be overweight, then you should absolutely discuss what options are available to you with your doctor. It is very likely that the doctor will be able to come up with at least one method of weight loss for you.
Obesity is one of the main causes for snoring. Most medical websites that list the causes of snoring will have obesity at the top of the list. It applies an unhealthy amount of pressure to your throat. It’s like someone is lightly choking you at night.
Not only will losing weight help you with your snoring, but you’ll add several years onto your life, have more energy, and feel better than ever before. No matter what you may think, it’s not impossible to lose weight. Talk to your doctor and find what weight loss program works best for you. It could save your life!
Make Sure Your Nasal Passages Are Open
I briefly discussed the importance of staying hydrated earlier, and this step is related to that step in several ways. If your nasal passages are clear, you are less likely to experience any soft pallet blockages while you sleep. There are plenty of ways you can go about ensuring that these passages stay open. The first thing you should do is make sure to blow your nose regularly. Also make sure that you take a hot shower before going to sleep.
It clears up your nose and your sinuses and can only give you a better night’s sleep. Finally, if you want to really ensure that your nasal pathways are clear, use a saline solution in combination with a neti pot (or any nasal irrigation device, really) to make sure that they are clear.
This is one of the best home remedies for not only snoring, but a number of other health issues as well. You nose can hold plenty of germs and bacteria, so it’s only safe to clean it out every once in a while.
You should be well on your way to experiencing a more sound night’s sleep if you follow all of the tips I just listed. However, if these are things that you’ve already done and you still find that snoring is keeping you (or your spouse) up all night, then you may need to refer to some of the products I discuss elsewhere on the website.