Sleeping next to someone who roars all night long can be a living nightmare. Not only do they make the floorboards rattle, some snorers have the unfortunate ability to wake up an entire household.
Discover our latest podcast
And while it may be a nuisance to everyone else, 75% of snorers actually have sleep apnea, which can increase their risk of developing heart disease. In severe cases, you should see a doctor about your snoring condition but in the meantime, here are some home remedies that you can try out to limit your snoring.
Sleep on your side
The easiest way to fix snoring is by changing your sleeping position. You’ll find that most snorers sleep on their back and that actually permits your tongue to fall into your throat which narrows the airway. And this is what causes that loud vibrating sound. Instead, try sleeping on your side.
Dr. Sudhansu Chokroverty, MD and program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Center, suggests taping a tennis ball to the back of your pyjamas to stop you from sleeping on your back.
Open your nasal passages before going to bed
Snoring expert, Dr. Daniel P Slaughter, explains that when the nasal passages are constricted, air flows at a much faster rate and snoring is a result of that. So, in order to slow down the airflow, you should open up the nasal passages. You can do this by taking a steaming hot shower before tucking yourself in. But before you hop in the shower, prepare a bottle of saltwater and take it with you. Rinse the inside of your nose with the solution to clear up the channel.
General lifestyle tips
Maintaining a healthy lifestyle will help you overcome your nighttime snores as well. This includes getting at least seven hours of sleep nightly, staying hydrated, and avoiding alcohol before bedtime. You should also switching out your pillowcases regularly because your snoring might be triggered by an allergic reaction to dust. Dr. Slaughter adds:
These simple practices can make a huge difference in reducing snoring.
