How To Stop Snoring
Is snoring making your sleep a nightmare?
Want to know how to stop snoring?
Are you keeping your partner awake? Or are you being kept awake?
Snoring can affect the quantity and quality of your sleep. Poor sleep can make you tired during the day, grumpy and sick. And, if your snoring is so loud that your bed partner can't sleep, you may end up banished from the bedroom...
10 Tips How To Stop Snoring
- Go and sleep in the spare room. Not the best solution though.
- Buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. You'll prevent the tissues in your throat from falling into your air passages.
- Raise the head of your bed. An easy way to do it is to place several flat boards under the legs at the top end of the bed. Try a couple of old phone books under each leg to raise the bed.
- Sleep on your side. Of course, there's no guarantee you'll stay in that position, but at least start on your side with your arms wrapped around a pillow. The reason you don't want to sleep on your back is that in that position, your tongue and soft palate rest against the back of your throat, blocking the airway.
- Try taking a decongestant or antihistamine if nasal congestion is causing your snoring. Use these only as a temporary measure if you suspect that a cold or allergy is to blame.
- Tape your nose open with nasal strips, available at most pharmacies. Tape one of the strips to the outside of your nose before you fall asleep. They work by lifting and opening your nostrils to increase airflow.
- Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. My mix is ...Add 1 drop of peppermint oil to a glass of cold water. (Only gargle - do not swallow).
- Change your sheets and pillowcases often to relieve nasal stuffiness and alleviate bedroom allergens. Try to vacuum your floors and curtains often too.
- Try drinking nettle tea. Herbalists recommend it for soothing the inflammation caused by pollen allergies. To make the tea:
* Pour a cup of boiling water over 1 tablespoon of dried leaf.
* Cover the tea and let it steep for 5 minutes.
* Strain and drink.
* Drink up to 3 cups a day, 1 cup just before your bedtime.
- Mouthpiece devices, also known as dental appliances, or mandibular advancement splints, have helped many snorers. These are usually small plastic devices worn in the mouth during sleep to prevent the soft throat tissues from collapsing and obstructing the airway. They do this by bringing your lower jaw forward and/or by lifting your soft palate. Some devices also stop the tongue from falling back over your windpipe. An affordable and very effective one that has been proven to work for many is Nozovent Anti-Snore 2/Box.
We hope that you find relief from snoring. However, once you have tried the How To Stop Snoring tips and the snoring still persists, then we suggest you see your doctor. There might be health reasons for your snoring that need medical care.