Sponsored Article

These Simple Hacks Are Sure to Curb Your Snoring

Newsweek AMPLIFY - These Simple Hacks Are

It's important to consult your doctors with any medical concerns, and before making any changes or adding supplements to your health plan.

Most people find snoring irritating when they spend the night with someone who interrupts their sleep with the loud sound unless both of them snore, in which case, none of them will find it disturbing. But there is more to snoring than just noisy breathing whenever you sleep.

The vibrations that produce the sound are from tissues in the upper airway just between your mouth and nose. Although it is a breathing disorder that produces respiratory sounds, snoring is considered a medical condition that is treatable with a medical cure.

But what if you can take care of your snoring disorder with simple do-it-yourself hacks that are sure to curb your snoring?

There are several solutions to stop snoring, and one company has invested in a practical, ingenious solution guaranteed to restore your quiet nights.

Simple Home Remedies for Snoring

  • Drink lots of water

Dehydration provides room for stickier secretions to accumulate inside your nose. With more water flowing through your body regularly, the secretions weaken, and the clear nasal lessens snoring. Stay hydrated throughout the day.

  • Blow your nose and clear your nasal passage

Clear your nose as much as necessary whenever you feel clogged. Taking a hot shower before bedtime can also help open up the nasal passage.

  • Drop your smoking habit

Drinking lots of water and clearing your nasal passage is not completely effective if you are a smoker because smoking negates your effort to stop snoring.

Smoke fumes inflame the nasal passage and build up mucus. Seek rehab assistance if you find difficulties quitting.

  • Avoid or reduce alcohol intake

Generally, excessive drinking of alcohol is harmful to your health. As a depressant, drinking too much alcohol relaxes your body muscles more than is necessary. Since your nose muscles are relaxed too, you end up snoring no matter what position you fall asleep in.

Drink responsibly and drink a reasonable amount of alcohol that your body muscles can cope with.

  • Rotate your pillows

If you have only one set of pillows, you overuse them and wear them out faster, plus you are likely to harbor dust mites' allergens that trigger your allergic reactions. Minimize your snoring habits by replacing your pillows at least twice a year if you are incapable of regularly rotating more sets of pillows.

A good pillow will lessen your snoring disorder if it supports your neck and head comfortably. If ordinary pillows do not work for you, try out anti-snoring pillows that are designed to encourage better breathing.

  • Try out a snoring app

If you are tech-savvy, there are sleep apps that record and monitor your snoring patterns then nudge you in response. You can download one from the App Store straight to your mobile phone and test it out.

  • Take moderate meals at night

You might want to fill up after a long day, but this is an unhealthy eating habit for anyone. Instead, eat slowly and moderately and stay up a while before going to bed.

A full stomach puts pressure on chest muscles resulting in breathing difficulty. Moderate eating is also a good control measure for weight watching.

  • Watch your weight

Anyone can develop a snoring disorder, but when you gain weight, especially around your neck, the muscles around your throat may collapse when you are deep asleep and become incapable of preventing you from snoring.

  • Humidify your room

Dry air triggers snoring by irritating the airway. You can invest in a humidifier to regulate moisture in your room and suppress allergies or nasal congestion.

  • Sleep sideways

If you like sleeping on your back, this hack might take you a while to master, but it will be worth it.

When you sleep on your back, your airways collapse because of the stress that this sleeping position puts on them, resulting in soft palate vibration, which causes snoring. Sleeping on either of your sides will do the opposite.

If all fails, invest in customized pillows that support your sleeping posture sideways.

  • Identify your allergies

Certain allergies like dust, cold, medicine, body odor, animal hair, or perfumes can trigger snoring disorders. Keep away from your allergies and avoid self-medication without doctor recommendations.

  • Go to bed early

Manage your daily routine better and practice sleeping early to sleep a reasonable number of hours. Sleeping late and tired pushes you to a deep sleep that relaxes your muscles too much. The result is a stressed nasal passage that triggers snoring.

  • Invest in an adjustable bed

It has been revealed that sleeping on one side can help stop you from snoring. Sometimes it takes a while to master the position, but if sleeping on your back is your sweet spot, getting a reclining or adjustable bed will elevate your torso slightly higher while you sleep on your back and eliminate snoring. In case you cannot afford such a bed, subtly elevate your bed with pieces of wood, bricks, or books lying idle around the house.

  • Try out special foods and drinks

You can have two cups a day of a mix of ginger and honey tea. This mix contains an anti-inflammatory and bacteria repelling blend that smoothens the nasal passage. On the other hand, avoid late-night eating of dairy foods, hot chocolate, and soy.

  • Sing, don't snore

Singing is, in fact, a natural remedy to snoring, and it is recommended here because of the movement of your jaw, mouth, and face muscles tone muscles in your soft palate, which in turn are expected to tighten the loose tissue that blocks your airway during sleep. If this theory indeed works then, we don't really expect musicians to snore.

  • Oropharyngeal exercise

Music aside, a study conducted by American College of Chest Physicians revealed that you can reduce your snoring habits by exercising the muscles in your mouth, throat, and tongue by saying "A," from an elevated back of the mouth, and pressed tongue atop the roof of your mouth.

  • Anti-snoring devices

If all these options do not work for you, try out anti-snoring devices such as nose clips, chin straps, and anti-snoring mouthpieces such as the snoring relief device, 2-Size Comfort System Anti-Snoring Mouthpiece.

The anti-snore device is specifically designed to stop snoring, and it comes packed in two unique ready-to-use mouthpieces. For every purchase that you make of Two-Size Comfort System Anti-Snoring Mouthpiece and other products other than QuietOn earbuds, twenty percent of the proceeds are dedicated to the relief fund of the coronavirus pandemic.

Hacks to Deal With a Snoring Partner

Men are believed to snore more often than women.

When you share a room or a bed with someone who snores, and you do not snore, you tend to nudge them or push them sideways to stop snoring. This can happen several times in the night, but who has the energy?

People who snore believe their condition is incurable and talking to someone about their snoring disorder so that they can change might also not help if they are unwilling to find a remedy for themselves.

The extra effort on your part might be your best you can do to counter your partner's snoring. Here's how you can deal with the issue.

  • Sleep early – if you can be the first to go to bed and make the most of it. If you are dealing with a heavy snorer, it is easier for you to fall asleep first because it will take you a long time to fall asleep and have some good sleep for that matter.
  • Encourage healthy sleeping habits – as you share your concerns with a partner, encourage them to adopt effective practices, such as sleeping on either side, sleeping early, drinking less, or even trying out an anti-snoring sleeping device.

When you walk with them on their journey to fight the condition, it might encourage them to try harder and appreciate your concern for their well-being.

Why Obstructive Sleep Apnea (OSA) Is Associated With Snoring

Newsweek AMPLIFY - These Simple Hacks Are

Obstructive Sleep Apnoea (OSA), commonly known as apnea, comes from inconsistent sleep patterns punctuated by irregular breathing patterns. The source of apnea problems is at the throat when it relaxes more than usual and subsequently interrupts your normal breathing.

When you experience apnea, you are likely to snore and wake up feeling tired despite feeling like you had a well-deserved night rest.

There are two types of apnea:

  1. Apnoea – this condition interrupts breathing for 10 seconds or more
  2. Hypopnoea – this condition partially blocks breathing for more than 10 seconds and reduce airflow by over 50 percent

Snoring can be temporary, or it can last a lifetime. Some people can tell how long they have been snoring, but others can barely remember.

Most people who live alone and snore can swear that they never snore. Luckily, you have a lengthy list of remedies to try out. Among them is the dentist-designed mouthpiece from ZQuiet that guarantees instant relief snoring. A restful, uninterrupted good night's sleep is essential for everyone so that you have a refreshing start the following day.

Make the best of snoring remedies and regain your quiet nights with help from a reliable instant snoring relief device.

We may earn a commission from links on this page, but we only recommend products we back. Newsweek AMPLIFY participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.