Snoring can be a very big issue if you do not address it properly. For some people, it is the reason for a more serious health problem, poor work performance, or relationship breakup. If you are yet looking for a potential solution, read further as we reveal the snoring remedies worth considering.
- Lose Weight. If you are overweight, the fats around your neck can squeeze the internal diameter of your throat thus putting pressure on the airway that triggers snoring. Regular exercise should help you lose weight and will also help tone muscles in your throat which can lead to less snoring. While shedding extra pounds can help reduce or prevent snoring, it does not always work for everybody. Some people can be on their ideal weight and may still snore hence the need for another form of remedy.
- Know when to eat and what not to eat. What you eat prior to bedtime can trigger snoring. Limit your consumption of fatty, processed, and dairy foods which can trigger snoring, and avoid heavy meals within a couple of hours of going to bed.
- Avoid Alcohol. Even individuals who do not normally snore are prone to snoring after drinking alcohol. You can either limit or totally stop drinking it. Alcohol has the same effect as sedatives. It will reduce the resting tone of your muscles in the back of your throat making you susceptible to snore.
- Quit Smoking. Smoking irritates the membranes in your nose and throat leading to airway congestion. If you want restful, quiet night’s sleep, quit smoking. It does not have any good contribution to your health anyway.
- Sleep on your side. Usually, for mild snorers who only snore due to their sleep position, the remedy is to simply sleep on your side or elevate your head. When you are flat on your back, it is easy for the muscles in the throat and tongue to fall backward causing vibration.
A variety of anti-snoring products are available on the market today giving you the liberty to choose according to efficiency, quality or features, and price. The types that are widely accepted, however, include the following:
- Chin straps. Anti-snoring chin or jaw straps are designed to hold your jaw thereby encouraging unrestricted airflow through the back of your mouth. They are designed to be worn around your head while you sleep. An example of this product is My Snoring Solution.
- Pillows. Anti-snoring or sleep apnea pillows are beneficial for those who snore due to their sleeping position. These are especially designed pillows which does not only help you sleep on your side keeping your airways open, but also helps relief neck or back pain.
- Oral appliances. These are mouthpieces that either retain the jaw or the tongue. These snoring cures are considered effective and even the American Academy of Sleep Medicine recommends oral mouthpieces as the first interventional therapy for snoring and mild to moderate sleep apnea.
Oral appliances that retain the jaw are called Mandibular Advancement Devices. They are generally designed to hold your lower jaw forward to widen the airways hence reducing or preventing snoring. Examples of very popular mandibular advancement devices today are the multifeatured SnoreRx and the ready to use Zquiet. While these products are known to work, they are typically not designed for those with dentures. There is an adjustment period involved as well since wearing these mouthpieces is not usually comfortable although different brands aim to make their products the most comfortable and effective.
Mouthpieces that hold the tongue, on the other hand, are also called tongue retainers. These are small oral appliances that work well for most snorers although breathing through your nose is a definite requirement. The most popular tongue retaining device for snorers is the Good Morning Snore Solution.
- Continuous Positive Airway Pressure or CPAP. CPAPs are more complex snoring solutions compared to mouthpieces. These are respiratory headgears with a flexible hose connecting to a machine where you can get controlled stream of air throughout your sleep. While many have found relief through this type of snoring remedy, many find it expensive, complicated, and uncomfortable.
- Surgery. For very severe cases of snoring, your healthcare provider may suggest surgery after you have tried all other solutions. You have to fully understand the risks involved with this procedure, though.
Whether you are going for lifestyle changes or anti-snoring products, it is highly recommended to speak to your doctor about your condition. This will help you get the most suitable snoring remedy and the maximum benefits.