If you snore a lot at night, you shouldn’t think that it is a normal symptom and do nothing about it. The noise of snoring can be irritating and cause frustration to a partner who is trying to sleep. If your partner argues with you about it, both of you will probably decide to sleep in the separate bedroom. At first, sleeping in the separate bedroom to avoid argument seems like a good solution, but it can eventually make the two of you grow further away from each other. The following are 7 remedies to cure your snoring problem.
Wear Anti Snoring Mouth Guards
Mouth guards can stop snoring by preventing muscles in your throat from relaxing. There are two types of mouthpieces including jaw retaining mouthpiece or tongue retaining mouthpiece. The jaw retaining mouth guards will pull the jaws forward while the tongue retaining mouth guards will pull the tongue forward. Most mouthpieces usually need to be mould with boiling water to fit your gum.
If you purchase the one size fits all version, you will not have to go through the trouble of moulding the mouthpiece to fit your gum. It is important to only buy FDA cleared mouthpiece that is manufactured by a company with an A+ rating from the Better Business Bureau (BBB). Before buying, you should also check whether the anti-snoring mouthpiece has been proven by clinical studies.
Sleeping on the Side
Side sleeping is the best solution for people who have the mild snoring problem. You can use a body pillow to keep you in the same position. Sleeping on your side can prevent the muscles on the chin, tongue, and throat to relax and create an obstruction in the throat. If you have a bed with recline control, you can wind up the front part by at least 4 inches to open up the passageway in the throat. Alternatively, you can elevate your head by pilling one more pillow on top of your pillow.
Clear Your Blocked Nose
If you suffer from snoring due to the blocked nose, you can try using a nasal spray to clear your nose. Taking antihistamine tablet will also work in clearing away the discharge on your nose. Rubbing some peppermint oil around the nose can also bring relief to the nasal congestion. Drinking golden seal tea is also said to be effective in relieving the nasal passage. Before bedtime, make sure you don’t drink beverage that has caffeine as it can keep you alert throughout the night.
Obesity is a major factor that contributes to snoring issue. People who are fat usually have excess tissues on the neck. The excess tissues cause the throat to become narrower and harder for the air to enter. For this reason, every time you breathe, it will create the snoring noise. If you want to lose weight, you should develop a habit to exercise regularly. You must also make changes to your diet by cutting down junk food, sweet food and food that contains high cholesterol and unhealthy fat.
Rectify Nose Structural Problem
Some people keep snoring as they suffer from a nose structural problem called deviated septum. Your nose can have a structural problem if you have a nose injury before. It can also be a condition that you are born with. If your nose has the structural problem, you may have to go for a surgery to rectify it.
Doing mouth exercises can make the muscles in the throat stronger and prevent them from relaxing when you are sleeping. One mouth exercise is the tongue tip exercise where you use the tip of your tongue to slide backwards on the roof of your mouth. The tongue carpet exercise involves opening your mouth wide and keeping the tip of your tongue touching the bottom of the mouth. You can also exercise your mouth by opening it wide for 1 – 2 minutes, like when the doctor tells you to say ahhh to inspect your throat.
Don’t Eat Dairy Products Before Bed
Before sleeping, you should avoid eating dairy products as it can leave thick mucus in your throat. The mucus will block the throat. If still want to drink milk, you can look for other alternatives such as soy milk, almond milk, or lactose-free milk like goat milk.