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Home Remedies To Ease Snoring
As both normal sleeping patterns and snoring partners try to get some sleep, snoring not only can cause sleep deprivation but also serious health issues. More than 90 million adults 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 years' worth of sleep.
Besides just feeling fatigued all the time, people who don't get enough sleep can develop memory and mood problems; they're even at a greater 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 problems or coughing, you can reduce 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 an extra pillow to support your head higher. It prevents 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, widening 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. Ask your dentist to fit one for you. For a lower priced option, you can buy 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 goal 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 improves airflow by encouraging the drainage of your sinuses. So your snoring can be stopped. Smearing some Vicks VapoRub on your chest at night will help open your nasal passages too, easing 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-shirt 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 problem such as sleep apnea. If home remedies haven't helped your snoring, or if you have snoring and chronic stuffiness, or snoring and heartburn, get medical attention.
Home Remedies To Ease Snoring
As both normal sleeping patterns and snoring partners try to get some sleep, snoring not only can cause sleep deprivation but also serious health issues. More than 90 million adults 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 years' worth of sleep.
Besides just feeling fatigued all the time, people who don't get enough sleep can develop memory and mood problems; they're even at a greater 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 problems or coughing, you can reduce 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 an extra pillow to support your head higher. It prevents 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, widening 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. Ask your dentist to fit one for you. For a lower priced option, you can buy 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 goal 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 improves airflow by encouraging the drainage of your sinuses. So your snoring can be stopped. Smearing some Vicks VapoRub on your chest at night will help open your nasal passages too, easing 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-shirt 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 problem such as sleep apnea. If home remedies haven't helped your snoring, or if you have snoring and chronic stuffiness, or snoring and heartburn, get medical attention.
