A simple change of sleeping position from your back to your side may
be all that’s required to help a person stop snoring. Sleeping on your
back may result in your tongue and soft palate falling back to block
your airway, causing you to snore. If you have trouble staying on your
side while you sleep, trying pinning a sock with a tennis ball inside to
the back of your sleep-shirt. The tennis ball under your back should be
uncomfortable enough to keep you snore-free on your side.
2. Life-style change
mein wein – roland peschetz
Life-style changes can also help ease snoring, and among them are
avoiding alcohol before bed, and losing weight. Many people enjoy a
glass of wine, or other drink before bed, and this may be the cause of
some snoring. Alcohol
acts as a muscle relaxant, allowing the soft tissues at the back of
your mouth and throat to collapse inwards. There is also a positive
relationship between obesity and snoring. It is believed that extra
weight put on around the neck puts pressure on the soft tissues in the
throat and can case them to collapse in during sleep.
3. Reduce bedroom allergens
Allergy – Yale Rosen
Snoring can occasionally be due to allergens in the bedroom. Changing
your pillows and keeping your mattress and bedding covered with
allergen covers can help to prevent dust mites, dust and other allergens
from settling on your bed. If allergens are the reason for snoring, an
air purifier in the home may also help reduce snoring.
4. Nettle-leaf tea
Nettle – Jan Ingemansen
If snoring is due to seasonal allergies, rather than allergens in the
bedroom, the severity can be eased by drinking nettle-leaf tea before
bed. Stinging nettle, a common garden scourge, has a long history of
being used medicinally. Nettle-leaf tea, without any of the stinging
properties, works as an antihistamine and soothes the inflamed air
passages responsible for snoring.
5. Increase room humidity
Humidifier – Matt Kemberling
Dry air, particularly in winter, can cause the membranes in your nose
to become irritated, resulting in congestion that can ultimately lead
to snoring. Breathing through your mouth in a dry room can irritate your
throat, causing it to constrict and the natural moisture in your throat
to become stickier, magnifying snoring. A simple solution is to
increase room humidity using a portable humidifier.
6. Thyme oil
Thyme – cookbookman17
Snoring can be made worse by exhaustion. To aid in relaxation for a
good night’s sleep, and in this way stop snoring, some people have found
great success using essential oils. Thyme oil in particular has been
identified as being useful. Drops of diluted thyme oil are typically
applied to the feet before bed, although care must be taken for those
suffering from high blood pressure, pregnant women, and small children.
7. Acupuncture
Acupuncture – Megan Cole
Occasionally, after prolonged irritation of the sinuses and air
passages, fluid can build up in the lining tissues. This is called
edema, and can constrict the airflow through the passages, leading to
snoring. Acupuncture can help in these cases, by increasing the blood
flow to these tissues, and helping drain away excess fluid.
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