Snoring can occur in both children and adults. In fact, 44% of men and 28% of women between the ages of 30 and 60 snore. Once people are over 60, about half of them will snore in their sleep.
Snoring is a sign of a blocked nasal passage and, on its own, is relatively harmless. It can be remedied simply by changing your lifestyle. However, for some people, it may be linked to an underlying health problem.
There are many snoring remedies that are both clinical and homeopathic. But first, let’s take a look at these easy snoring remedies and tips on how to make them work for you.
Sleep on Your Side
Sleep on your side to help avoid your tongue moving to the back of your throat and causing a blockage of airflow. If you’re sleeping with a partner, you may ask them to help keep you on your side if you frequently turn to your stomach or back while sleeping. You can also position yourself with pillows behind your back to help you stay on your side.
Get Enough Sleep
Get enough sleep, plain and simple. Set bedtime alarms to hold yourself accountable for going to bed at the same time every night. Try to get at least seven to nine hours of sleep every night. Sleep deprivation can increase your risk of snoring due to throat muscles relaxing more than usual and creating a possible airway blockage.
Raise Your Head When Sleeping
Raise your head while sleeping. Use a wedge pillow or a mattress with the capability to raise your head while asleep. This can help your airways remain open while sleeping. Use a nasal strip on the bridge of your nose to open the space between your nasal passages.
Avoid Alcohol and Sedatives
Avoid both alcohol and sedatives before bed, as they relax the throat muscles. Alcohol before bed has been linked to inducing obstructive sleep apnea (a sporadic airflow blockage while sleeping) in an individual who doesn’t actually have the disorder.
Smoking has been linked to an increase in snoring. Quitting smoking can help reduce these risks. In addition to creating snoring problems for the smoker, smoking may also cause children in the house to snore as well. Quitting smoking not only helps to decrease your snoring, but your children’s snoring as well.
Do Mouth Exercises
Mouth exercises, or oropharyngeal exercises, can help stop snoring. These exercises mostly include tongue movement inside of the mouth, which helps to strengthen the muscles in your tongue, soft palate, and throat.
As mentioned earlier, snoring may also be a sign of something more serious: sleep apnea. If these snoring remedies do not help or if you suspect you or your loved one may need medical treatment for snoring, we recommend you connect with a sleep specialist nearest you.
See also: Different Types of Snoring
If you’re looking for snoring or sleep apnea treatment in Lafayette, LA, look no further than SleepWell Louisiana. We offer at-home sleep tests using the latest WatchPAT technology. The Home Sleep Apnea Device (HSAT) connects to your smartphone and releases feedback about your heart rate, body position, chest motion, and snoring while you sleep.
Our Sleep Specialists will then review the data to determine the best oral appliance for your snoring or sleep apnea. Our oral appliance is a customized device that helps to increase the size of your airway and decreases snoring while sleeping. We offer three different types of oral appliances: the Prosomnus® EVO™ Oral Appliance, the SomnoDent Avant™ Oral Appliance, and the Herbst Appliance.
Schedule your complimentary airway consultation today to see if you are a candidate for oral appliance therapy.