Snoring is one of the things that have the power to break marriages. Most of the time, the spouse of the snoring individual is the most affected, but in severe cases, the snorer himself can be in a life threatening situation if snoring leads to sleep apnea. Although there’s not much one can do to prevent snoring, there are some remedies that may alleviate it to a certain degree, as we are going to see from this article, below.
1. Don’t sleep on your back
Many people snore because of their sleeping position. When you sleep on your back, the back of your tongue relaxes and obstructs the air passages.
2. Avoid alcohol late at night
Alcohol ingestion before going to bed may result in an increase of the snoring level. The reason is that your muscles relax under the action of alcohol, thus determining the back of the throat to collapse.
3. Quit smoking
Smoking is another trigger for snoring because it irritates the mucosa of the throat, causing swelling. If you can’t quit, at least try to cut down on smoking for alleviating your snoring.
4. Keep your nasal passages clear
If you go to sleep breathing through your mouth, you are most probably going to snore like hell. You need to keep your airways clear, so take medication in case you suffer from allergy or sinusitis.
5. Use stop snoring devices
The are commercial stop snoring devices that may work well for you. Nasal strips, for instance, help opening the nostrils wider. Mandibular advancement devices, also known as MAD, reposition the jaw to allow the airflow pas easily. Throat sprays will keep your throat clear throughout the night.
Generally speaking, you can reduce the snoring if you switch to a healthy lifestyle and a well-balanced diet. Overweight people need to lose weight for alleviating their snoring. This is not guaranteed to happen, but they are surely going to improve their quality of life if they get to a weight within the normal limits for their age and gender.
In severe cases of snoring, surgery may be needed in order to fix the structural problems of your airways. Anyway, if your snoring bothers you or your partner, the best thing to do is to discuss this with your doctor and inform yourself about6 possible remedies. Getting a divorce or sleeping in separate bedrooms also work, but it’s best to try and fix the snoring problem instead of organizing your life around it.