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What Snoring Solutions Do Work?

Updated on June 6, 2021
Sam Shepards profile image

I'm Sam. I enjoy writing about sleep and mental health-related topics as well as ways to prevent stress and to relax.

Many people snore. Those who sleep alone may not ever learn that they snore, as it does not have the opportunity to bother anyone else. Those that do sleep in the same house or bed with others, however, will probably hear about it if they do snore. It can be quiet and only bothersome if someone is lying in the bed right next to you, or it can be extremely loud, waking the entire house and even the neighbors. If you or a bedfellow has a snoring problem, there are many remedies you might want to investigate. Here are some of the most popular solutions for snoring:

Lose weight

It sounds simple, but anyone who has ever tried to lose weight will tell you that it is as not as easy as it seems. That said, combatting snoring can be an additional reason to get healthy and start losing weight. Excess weight, especially that is carried around the face and neck, settled onto the airways during sleep. This puts pressure on those airways, restricting them, sometimes to the point that they close altogether, which wakes the sleeping person up. If snoring only started after gaining weight, losing that weight can put a stop to it.

Learn to sleep on your side

You might feel as though you cannot always control how you sleep, but the truth is that you can actually train yourself to sleep on your side, instead of on your back. When you sleep on your back, your airways are much more likely to be constricted. Sleeping on your side alleviates that pressure. A body pillow can be a great way to train yourself to sleep on your side. Keep in mind that sleeping on your right side could cause heartburn, so if you are going to try this method to stop your snoring, sleep on your left side.

Invest in a humidifier

More moisture in your environment can be beneficial for other reasons (especially during the winter, when many people pump dry, hot hair into their homes), but if you are having a problem with snoring, they might be the best way to remedy it, especially if your snoring is caused by dry nasal passages or stuffiness caused by allergies. This may not completely solve the problem, but when combined with another solution, it can maximize your potential for sounder, quieter sleep.

Don’t drink right before bed

Many people take a nightcap right before they go to bed, believing it will help them sleep more deeply. And while alcohol is a depressant that will make you feel sleep, it will also relax the muscles of your throat and airways, making them much more susceptible to obstruction. While avoiding all alcohol probably won’t solve all snoring problems, it will probably decrease the volume and frequency of snoring. Studies have also shown that drinking does not actually help you sleep better, so if you’re using it for its drowsiness effects, then it might be better to look for another solution.

Maintain a sleep routine

Good sleep hygiene is integral to getting a good night’s sleep. If you’re snoring, you’re probably not having a good night’s sleep. What does it mean to have good sleep hygiene? You go to bed at the same time every night and usually wake up at the same time every night. Establishing and maintaining this habits will help to stave off other habits that cause snoring and can even help to stop snoring if you have started. The deeper your sleep is, the less likelihood of snoring there is—but only if you trained your body to go to sleep properly.

Stop smoking

Smoking irritates your nasal passages and the tissue of your airway. This irritation causes inflammation, which causes the airway to swell. When the airway is swelled, it is very easy to obstruct it, which will, in turn, cause snoring. If you are a regular smoker and also regularly snore, the two things may be linked. The best way to be sure is to stop smoking. Overtime, the irritation and inflammation will go away, and snoring should be eased, as well. Plus, there are a huge number of health benefits that come along with smoking cessation, besides just quieter sleep.

Stay healthy

What does that mean? It means take your vitamins and wash your hands. One of the biggest reasons people snore is because of colds and related illnesses. Snoring can remain long after the congestion and drowsiness are gone. You can avoid having to deal with flu or cold related snoring if you avoid coming down with one of these sicknesses in the first place. Some people find themselves constantly coming down with a cold. And just as your cough can linger long after you feel better, snoring will, too. Take care of yourself and stay healthy! When you do get sick, take measures to reduce the severity of the sickness.

Consider a cleanse

Closed nasal passages and an inflamed esophagus all contribute to snoring. If you haven’t used a neti pot before, it might be intimidating, but it can also help to naturally clear out your nasal passages, using a safe saltwater solution. A cleanse can also help to reduce inflammation in your throat that might be swelling the passages of your airway and creating the vibrations that we recognize as snoring.

Get new pillows or wash your old ones

I had not heard of washing my pillows until recently, but it makes sense. Pillows will collect dust and dust mites, along with pollen and other contaminants, that you can then breathe in while you are sleeping. These substances will irritate your airways, swell them, and you begin to snore. Anything that causes an allergic reaction can cause snoring, so the best way to stop snoring is to routinely wash your pillows or to buy a new set.

Invest in special pillows

There are pillows that are designed specifically to help people who regularly snore to put their head in a position that is less likely to create this noise. These pillows usually prop the head forward, opening the airways, as lying flat on your back makes them easier to obstruct. These pillows do not work for everyone, but if used in combination with other tips on this list, they may help to reduce the frequency or volume of your snoring.

Drink more water

Besides the fact that staying well-hydrated is just better for your body, being hydrated can also help to prevent snoring. When you are dehydrated, your soft palate may become inflamed and swelled, just as your tongue swells when you are thirsty. The mucus in your nose can also become much firmer, which is likely to block the passage of air and cause snoring. In general most people should have in between eleven and sixteen cups of water a day, depending on their height and weight.

Snoring can be as annoying for the person who is actually making the noise as it is for those around him. Use one of these solutions to stop snoring.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2016 Sam Shepards


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