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Home Remedies To Treat Snoring
As both normal sleeping behaviours and snoring partners try to get some sleep, snoring not only can cause lack of sleep but also serious health issues. More than 90 million men and women and their partners are affected by snoring. One British survey found that if your spouse snores, by your 50th wedding anniversary you'll have lost about 4 decades' worth of sleep.
Besides just feeling fatigued on a regular basis, people who don't get adequate sleep can develop memory and mood problems; they're even at a higher risk of car accidents. People who snore every night can be considered as moderate snorers, but perhaps only when on their backs or only for part of the night. Heavy snorers should see a doctor to verify they don't have a serious sleeping disorder called sleep apnea.
For light or moderate snorers, here are home remedies that can help you-and your partner-sleep better.
Nasal Strips
If you snore but don't have underlying sinus troubles or coughing, you can ease some of the snoring by wearing an OTC nasal strip, such as Breathe Right. These adhesive strips pull open the nasal passages so they're less narrow, giving you better airflow.
Extra Pillows
To stop snoring, add one more pillow to support your head higher. It hinders the back of the throat from collapsing and causing snoring as your airway is now cleared. You can also raise the head of your bed by putting a couple of bricks under the legs of your bed, for example.
Mouth Guard
A mandibular advancement device, also known as an oral appliance, is shaped like a mouth guard for you to wear at night. It helps keep the lower jaw pushed out, broadening the airway and minimizing snoring. Studies show it is 90% effective at cutting down on noise from snoring. It lasts for at least 3 years and costs between $500 and $1,000. Talk To your dentist to fit one for you. For a lower priced alternative, you can purchase an OTC device called a snore guard. You boil it and then fit it into your mouth to generate an impression of your teeth and dental structure. The purpose is the same: to bring your lower jaw forward a bit to make the back of your throat less crowded.
Humidifier
If a cold or congestion is behind your snoring, one way to unstuff your nose is to run a humidifier in your bedroom at night. It shrinks the nasal mucous and increases airflow by encouraging the drainage of your sinuses. So your snoring can be ceased. Smearing some Vicks VapoRub on your chest at night will help open your nasal passages too, alleviating your snoring.
Tennis Ball
If you snore mostly when on your back, put a tennis ball in a shirt pocket cut from an old T-clothing and sew it to the mid-back of your tight pajama top. The discomfort forces you to roll over and sleep on your side, without waking you up.
When To Get Medical Help
In general, the louder and more frequent you snore, the more likely it is related to a medical condition such as sleep apnea. If home remedies haven't helped your snoring, or if you have snoring and chronic or snoring, stuffiness and heartburn, get medical attention.
Home Remedies To Treat Snoring
As both normal sleeping behaviours and snoring partners try to get some sleep, snoring not only can cause lack of sleep but also serious health issues. More than 90 million men and women and their partners are affected by snoring. One British survey found that if your spouse snores, by your 50th wedding anniversary you'll have lost about 4 decades' worth of sleep.
Besides just feeling fatigued on a regular basis, people who don't get adequate sleep can develop memory and mood problems; they're even at a higher risk of car accidents. People who snore every night can be considered as moderate snorers, but perhaps only when on their backs or only for part of the night. Heavy snorers should see a doctor to verify they don't have a serious sleeping disorder called sleep apnea.
For light or moderate snorers, here are home remedies that can help you-and your partner-sleep better.
Nasal Strips
If you snore but don't have underlying sinus troubles or coughing, you can ease some of the snoring by wearing an OTC nasal strip, such as Breathe Right. These adhesive strips pull open the nasal passages so they're less narrow, giving you better airflow.
Extra Pillows
To stop snoring, add one more pillow to support your head higher. It hinders the back of the throat from collapsing and causing snoring as your airway is now cleared. You can also raise the head of your bed by putting a couple of bricks under the legs of your bed, for example.
Mouth Guard
A mandibular advancement device, also known as an oral appliance, is shaped like a mouth guard for you to wear at night. It helps keep the lower jaw pushed out, broadening the airway and minimizing snoring. Studies show it is 90% effective at cutting down on noise from snoring. It lasts for at least 3 years and costs between $500 and $1,000. Talk To your dentist to fit one for you. For a lower priced alternative, you can purchase an OTC device called a snore guard. You boil it and then fit it into your mouth to generate an impression of your teeth and dental structure. The purpose is the same: to bring your lower jaw forward a bit to make the back of your throat less crowded.
Humidifier
If a cold or congestion is behind your snoring, one way to unstuff your nose is to run a humidifier in your bedroom at night. It shrinks the nasal mucous and increases airflow by encouraging the drainage of your sinuses. So your snoring can be ceased. Smearing some Vicks VapoRub on your chest at night will help open your nasal passages too, alleviating your snoring.
Tennis Ball
If you snore mostly when on your back, put a tennis ball in a shirt pocket cut from an old T-clothing and sew it to the mid-back of your tight pajama top. The discomfort forces you to roll over and sleep on your side, without waking you up.
When To Get Medical Help
In general, the louder and more frequent you snore, the more likely it is related to a medical condition such as sleep apnea. If home remedies haven't helped your snoring, or if you have snoring and chronic or snoring, stuffiness and heartburn, get medical attention.
