The sound of snoring is not nice for anyone who has had to put up with it. Not only can it give you a bad nights sleep, it can also cause a number of health problems for the person snoring. We’ve put together a few helpful tips to try and make your nights a little more peaceful with no more snoring.
No more snoring after reading our helpful tips:
1. Try sleeping on your side
Sleeping on your back means that your throat will relax downwards and block the air passage. Ideally changing your sleeping position onto your side should allow more air to pass through. It also means you could sleep with your back to your partner and maybe block out the snoring a little more? If you are used to sleeping on your back, you can always place a pillow behind your back to stop you rolling back over. Or alternatively you can invest in a .
2. Use scented oils to free up the airways
Using scented oils can help to reduce the congestion in your nasal passages, hopefully leading to easier breathing and a less obstructed airway while you sleep. There are a couple of oils known to help:
Peppermint oil can help relieve nasal congestion and is also a good essential oil for sore throat relief. Goldenseal is typically found in powder, liquid or capsule form and can also be used to relieve nasal passage and chest congestion.
3. Snoring mouth guard
This device helps to reduce snoring and also helps with sleep apnea. Adjustable for your maximum comfort, this mouthpiece advances the lower jaw, allowing a better air flow. Snoring mouth guards are not the most comfortable of things and some people complain of sore teeth and gums or drooly pillows. But if you are really out of options, then it may be worth a try.
4. Get Your Bodyweight Back to Normal
Reducing the pressure around your neck can make a big difference. The bigger your neck circumference, the more likely you are to snore.
5. Limit or Avoid Alcohol
Hey, don’t shoot the messenger. Try cutting down the alcohol to see if it has an effect.
6. Quit smoking
Smoking irritates the membranes in the nose and throat, causing a much higher chance of snoring. If you really want to try everything to stop snoring and you smoke, you may want to consider giving this a try.
7. Consider Getting a Humidifier
Dry environments can cause nasal congestion and sore throats. Keeping the air moister can help keep your throat from drying out. Some humidifiers can also allow you to add essential oils to further aid clear breathing.
8. Nasal strips
Placed over the bridge of the nose, these strips can improve air flow by up to 30% by widening the nasal passages. Once on you hardly feel it, apart from being able to breath a bit better.
9. Ear plugs
If nothing else is working, please see our resource links below to get more help and in the meantime, you can always
For further information and some self-help remedies – see http://www.britishsnoring.co.uk
If you cannot resolve the snoring by self-help remedies seek professional help to find the cause and appropriate treatment.