If you or your partner snores during sleep, it’s not uncommon as 30% of people above 30 years of age snore in varying degrees. While it’s often a source of jokes and fun, it can be annoying if your partner’s snoring keeps you awake at night. While you can buy medications and devices to deal with it, there are three natural methods that are just as effective.
1. Assume Different Sleeping Positions
Sleeping on your back causes the base of your tongue to settle on your throat’s back wall, and this produces the vibrating, snoring sound. One way to prevent this is to sleep on your side. You could for example, use a body pillow to help you sleep on your side while still being comfortable.
If you’re still falling into the habit of sleeping on your back, tape tennis or ping pong ball on your back. Another option is to recline your bed so your head is up, opening the nasal airway passages and stop your snoring. However you need to be careful with this if you’ve got neck pain. Changing sleeping positions is easy for some and not so for others, especially if you have been used to sleeping in a particular way, but experts have shown that merely changing your sleeping habits and position goes far in eliminating snores.
2. Open Up the Nasal Passages
If the snoring begins in your nose, it could help if you open the nasal passages up so air can move in slowly and without causing you to snore. One way to imagine this is to visualize a hose with water coursing through it: if the hose is narrow, the water will move more quickly and rush by.
The same principle applies to your nasal passages: if you have a clogged nose or the passage is being blocked by cold, air will move more quickly and lead to snoring. There are a lot of ways to prevent this, and one of the most effective is to take a hot shower before going to bed. It will also help if you have a saltwater rinse bottle so you can rinse your nose while in the shower. Doing that on a regular basis is also going to help keep you nasal passages open.
If you’re still having trouble snoring, have a Neti pot around so you can use a saltwater solution to rinse your nose. You may also benefit from nasal strips and open them up. While changing sleeping positions does work, sometimes the problem has to do with your nasal passages.
3. Time to Get New Pillows
Snores have a lot of possible causes, and one of those is allergens. There are a lot of places in your bedroom where you can pick up allergens, and your pillows are among them. If you’ve dusted your AC or ceiling fan and snoring persists, there’s a good chance your pillows are the culprit.
Dust mites can accumulate in pillows and trigger allergic reactions that produce snoring. Your snoring could also be triggered by pet dander if you allow them to sleep on your bed. If you don’t suffer any allergies during the day and they strike only at night, then there’s a chance the allergens in your pillows are causing it.
To avoid this, consider placing your pillows in an air fluff cycle every two weeks or so. You may also think about replacing them every year or every six months to prevent allergens and dust mites. You should also dust your bedroom on a regular basis so allergens are reduced.
The three methods given above should work for most cases of snoring, but there are other small steps you can take to minimize the effects of snoring. Losing weight for instance, is going to help. If you put on pounds before your snoring began, it could be due to the extra weight putting pressure on your neck. The extra weight puts the squeeze on your throat’s internal diameter, causing a collapse that leads to snoring. Avoiding alcohol helps too because alcohol cuts back the resting tone of your throat’s muscles, which causes snoring. To avoid this, don’t drink alcohol five hours before going to sleep.
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