Here’s a list of ten excellent snoring remedies that will show you how to avoid snoring. So if you (or a bed partner) have ever asked, “How can I stop snoring?”, here’s your answer.
This list is important. Why? Because there are over 300 pills, sprays, and gadgets of one form or another that have been registered in the U.S. Patent Office as snoring solutions.
The majority of these pills and sprays do not provide lasting snoring relief.
Now don’t get me wrong. Some are worthwhile.
For example, a sleep apnea appliance (stop snoring mouthpiece) can be a worthwhile stop snoring aid for many people. And there are a few other snoring aids (nasal devices) I’ve seen that keep the airway open and help with snoring.
With that said, before you spend your money on any of those, you may want to try the following tips first. These are more long-term solutions that can change how you sleep and lead you to a healthier life.Just by looking at the list in my article, what causes snoring, you can see that your best stop snoring solution is to cut back on the booze.
The reason to do so is because alcohol is a sedative. It relaxes muscle tone in the throat and suppresses breathing. As the muscles relax, the airway passages get thinner, which in turn leads to snoring. Alcohol also swells tissues in the throat.
It can’t be stressed enough—alcohol is a major factor in snoring. If you drink alcohol, and don’t intend to quit, stop drinking at least three hours before going to bed…preferably four hours before sleeping.
And by the way. I recently read on a sleep forum where someone recommended drinking alcohol before bedtime as a great way to get to sleep. For most people, this is bad advice.
Alcohol can initially put you to sleep. But you’ll set yourself up for sleep maintenance insomnia just as soon as the alcohol wears off in the middle of the night.
Also, because alcohol is a diuretic, it can cause you to wake up to go to the bathroom.Anything that makes you drowsy can cause your muscle tone in the throat to relax and lead to snoring. Thus, you need to stay away from prescription sleeping medications, over the counter sleep aids, and tranquilizers.
Keep in mind also that allergy medications that contain antihistamines have a sedating effect and can make you drowsy. That’s why, if you’re taking anti-allergy drugs, it’s important to talk to your doctor and let him or her know about your snoring.
Allergies can make the nose and throat swell making breathing difficult…and cause snoring. The doctor can prescribe a medication that has less of a sedating effect, yet still deals with fighting the allergies.
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Along with cutting out alcohol, losing weight may be the best stop snoring aid available to you. And it doesn’t even take a large amount of weight loss to begin reducing the snoring. Losing 10% of your body weight can make a difference.As long as you don’t sleep on your back, it doesn’t matter what side you’re on. Most snorers sleep on their backs, which is the worst possible position.
That’s because in that position, the tongue slides back into the throat, blocking the airway. So if you want to know how to avoid snoring, sleep on your stomach.No, the tennis ball doesn’t get stuffed in the snorer’s mouth. Although I’m sure you’d love to if you sleep with someone who snores like a jet engine!
Instead, here’s a trick that is often recommended because it works to keep the snorer from sleeping on their back. Sew a pocket or two onto the back of the pajama tops. Then put a ball or balls into the pockets.
During sleep, if the snorer rolls over onto their back, the discomfort from laying on a tennis ball or two will force them to their side or stomach. (That beats getting a punch in the ribs from their bed partner!)Actually, playing tennis isn’t such a bad idea for someone who snores. Any physical activity is good. Regular exercise keeps the heart fit, builds muscle tone, promotes better breathing and lung function, and helps with weight loss. This in turn can help to stop snoring or at least reduce it. Cigarette smoke swells the mucous membranes of the throat. In addition, it limits oxygen intake to the lungs. And if that isn’t bad enough, smoking can cause blockage in the nose and throat.
All of these are factors that can lead directly to snoring. Smokers who snore are literally playing with fire.Recently a reader sent in this question: “Can a good bed help with snoring?”
The answer is Yes!
If your mattress sags in the middle like the back of an old horse, this will effect the position of your neck when you’re sleeping…and block the airway in the throat. Sleeping on a good, medium-firm mattress is important if you want to know how to avoid snoring.
And speaking of your bed. Once you’ve got a nice, medium-firm mattress, raise the bed up by about four inches. This will help keep the throat tissues and tongue from plugging up the airway because you won’t be lying in a flat position. Simply take a couple blocks of wood or bricks and raise the legs at the head of the bed.Several studies have shown that for people with a bad back, a medium-firm mattress layered with foam and latex is the best mattress for back pain.
So now the question is, where do you get a great mattress? It took me a while to find a mattress company I was willing to recommend.
Once I found it, I learned that health book author, television celebrity, and cardiologist Dr. Oz put this company on his #1 hot list. MyEssentia.com is the ONLY natural memory foam company in the world. (Link opens a new browser window.)
These memory foam mattresses use organic fabric and natural, allergy-free latex. They are also free of toxins and glues. They don’t stink and put off offensive chemical odors like other memory foam mattresses. They provide superb comfort. And they are good for the environment. Imagine that. They even have natural crib mattresses for the ultimate in health and comfort for the little ones of the household.
If you want to really go green, these are the only mattresses and pillows to buy. They are considered the newest status symbol for the bedroom because of their quality. Click on that green banner to your right to learn more. And get ready for a luxurious night’s sleep. (Clicking the banner opens a new browser window.)
And in case you’re thinking of buying a memory foam topper, better click that link to read my article on why a topper may be a bad idea for you.Here’s something most people don’t know: sleep deprivation can actually cause snoring.
So either go to bed earlier or sleep longer. The key is to make certain you’re getting enough sleep. How much is enough? It varies from person to person. However, shooting for eight hours of sleep every night is a good goal.
And finally, if you want to know how to avoid snoring, develop a good sleep routine. Go to bed at the same time every night. Have some quiet time before bedtime so you can wind down and sleep well.What Causes Snoring? These Eight Main Factors