“When I think I will finally get a well-deserved shut-eye… he starts snoring like a train.”
“My husband wakes me up several times during the night telling me that I snore…but I’m not aware of it.”
“My relationship is in shambles at the moment, my wife threatens to move in another part of the house because she can’t stand my snoring.”
Maybe some or even all of these statements sound very familiar to you.
However, there are some simple tips that you can use to change your breathing pattern during sleep.
A simple adjustment in the way you sleep can make a huge difference in the way you breathe during the night.
By simply elevating your head four inches, you instantly encourage your tongue and jaw to move forward.
If your neck muscles are not crimped, your snores are more likely to disappear.
Try lifting the upper part of the bed or get a bigger pillow to elevate your head.
This may sound weird, but trust me, it’s really effective.
I recommended this trick to Steven, a neighbor of mine and his snoring stopped in a few days.
This trick is for people who don’t usually sleep on their sides.
To make sure you won’t roll on your back during the night, attach a tennis ball to the back of your pajama top or T-shirt.
The discomfort of the tennis ball will cause you to turn back onto your side.
After a while, sleeping on your side will become a habit and you can get rid of the tennis balls.
You can either sew a sock to the back of your top then put a tennis ball inside or wedge a pillow stuffed with tennis balls behind your back.
Anti-snoring mouth appliance
This device looks a lot like an athlete’s mouth guard.
But don’t be deceived, this appliance helps to keep open your airway by bringing your lower jaw and/or your tongue forward during sleep.
You can get one from your dentist (although it’s very expensive) or search for this device online.
Clear your nasal passages
… as stuffy nose can be a real hindrance, not to mention a real snore hazard.
However, you can rinse your sinuses with saline solution before bed or have a steam inhalation with eucalyptus essential oil.
Eucalyptus is an herbal decongestant that helps to open your air passages while also clearing mucus.
You should prepare a medium-sized bowl of steaming hot water and add 3-5 drops of eucalyptus oil into it.
Place a clean, dry towel over your head, then lean your head and nose closely over the bowl, and breathe deeply.
The steam inhalation treatment should last for 4-6 minutes.
This may be one of the best options to get rid of snoring.
You should also know that it is completely safe for both adults and children alike.
Plus, you can also use this trick for when you have a cold.
Snoring can also be caused by irritated membranes inside the nose and throat due to dry air.
You can fill your bedroom with moist air with the help of a humidifier. It will do wonders for your snoring problem.
Anti-snoring throat exercises
Several studies show that you can reduce snoring by strengthening the muscles in the upper respiratory tract.
You can do this by pronouncing certain vowel sounds and curling the tongue in specific ways:
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backward for three minutes a day.
- Close your mouth and purse your lips. Hold for 30 seconds.
- With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
- With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
- For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
There are a few things you should avoid if you want to get rid of snoring:
- Smoking irritates the membranes in your nose and throat which can block the airways and cause snoring.
- Alcohol, sleeping pills, and sedatives relax your throat muscles and interfere with breathing, thus making you snore. Discuss with your doctor if any of your medication encourages a deeper level of sleep that can make your snoring problem worse.
- Eating large meals or consuming dairy or soymilk right before bedtime can make snoring worse.
Try the following tips and tell me what you notice.
If you have any additional questions or subjects that you are interested in or want to know more about, please let me know.