Snoring is a common issue that, while not dangerous, can be quite annoying for bed partners. Often, snoring occurs when sleeping on the back or due to an unhealthy lifestyle. There are several home remedies to try before seeing a doctor, though persistent issues may require a visit to a sleep clinic.
Choose the Right Mattress
Avoid sleeping on a mattress that’s too soft, as it may cause your hips and lower back to sink, leading to discomfort. A firm mattress that supports the natural curve of your spine is ideal.
Sleep on Your Side
Sleeping on your side prevents your tongue from touching the back wall of your throat, reducing the chances of snoring.
Sleep Face Down
Known as the “freefall” position, sleeping face down with your head turned to one side and arms under or around a pillow can help relieve apnea and chronic snoring.
Prop Yourself Up if You Sleep on Your Back
If you must sleep on your back, elevate the head of your bed a few inches or use an extra pillow to help reduce snoring.
Practice Singing Exercises
Vocal exercises can strengthen throat muscles, which can help prevent snoring. Singing for 20 minutes daily is a good practice.
Use a Body Pillow
Hugging a body pillow supports your entire body and helps you maintain a side-sleeping position, which can reduce snoring and alleviate sleep apnea.
Open Your Nasal Passages
Using a neti pot to clean your sinuses can be effective. Stand over a sink, place the spout in one nostril, and let the water flow out of the other. Use distilled or sterile water to avoid impurities.
Change Your Pillows Regularly
Dust mites can accumulate on pillows, causing allergic reactions that lead to snoring. Replace your pillow every six months to minimize this risk.
Get Enough Exercise
Regular exercise can tone your muscles, preventing them from becoming loose and contributing to snoring.
Reduce Tongue Fat
A study by Dr. Richard J. Schwab found that obese patients with sleep apnea had larger tongues and more tongue fat than those without the condition. Reducing tongue fat through diet and therapy might improve sleep apnea.
If you or someone close to you has a significant snoring problem, these measures could help. What steps have you taken to address snoring issues?