If you are the snorer, it’s all good. However if you are the person trying desperately to get to sleep beside the snorer, things could be getting a little frustrating. So, you’ve tried everything including over-the-counter sprays, various nose plasters and chewable anti-snoring tablets, all of which promise to make your next sleep a quieter one. However, nothing seems to pull through and you are left snoring even louder than the night before.
It is a common problem as 45% of adults are reported to snore at least occasionally. Maybe your spouse or partner has gotten used to it by now but on the other hand, they could be experiencing many restless nights which means you have to find something that can combat the snores. It also can be an issue for the snorer themselves as many people can also have disrupted breathing when they sleep which is also known as obstructive sleep apnoea.
This article will therefore look at how to stop snoring so next time you and your partner want a peaceful night’s sleep, you can get it!
Effective ideas for stopping the snore
Firstly, you should look at your sleeping position and see if it affects your snoring. If you often lay on your back, you will find your tongue falling to the back of your throat which makes a vibrating noise as you sleep. If you can, try sleeping on your side and invest in a full-length body pillow so you can maintain your position throughout the night.
You will often find that drinking alcohol will trigger snoring. If you didn’t snore before, after a heavy night of drinking you will be prone to snoring. Also sedatives can have the same effect as they decrease the resting tone in your throat making you more susceptible to becoming a snorer for the night. So staying away from the drinks will be a good idea if you want a quiet night.
Another good idea is to open up the nasal passage before you retire for the night. Taking a hot shower or having a steam with some herbal essential oils can immediately cleanse any blockage that might be there. Also, changing the pillow is a good idea just in case there are any allergens that might be irritating your nose and triggering the snoring.
Therapeutic ideas
When thinking about how to stop snoring, there’s a whole heap of things you can do before going to your doctor or resorting to over-the-counter meds. Apart from some of the above tips just mentioned, you can also try gargling with a peppermint mouthwash. This is great especially if your snoring is the result of an allergy. To make the mouthwash, all you need is a drop of peppermint oil and some cold water, and then get swishing!
Also, if your snoring is an allergy or seasonal issue, it can also help to drink stinging nettle herbal tea to help calm down the inflammation in your nasal passage or throat.
Keep to a routine
Keeping up a solid and continuous routine of going to bed and waking at a set time might just be the solution to your snoring problem. When we are in sleep deposit, we go into a deeper sleep than usual and this is when our throat airway is affected in similar ways to taking a sedative or having alcoholic drinks before sleeping. Finally, get a routine of regular exercise. This can help in maintaining a consistent sleep schedule as well as reducing your weight, another factor which could potentially contribute to snoring.
If nothing works then going to a specialist can help you figure out why you snore in the first place and then get a recommendation for a suitable treatment option so you can combat the snoring once and for all.
Read Also:
https://en.wikipedia.org/wiki/Snoring
http://www.helpguide.org/articles/sleep/how-to-stop-snoring.htm
http://www.webmd.com/sleep-disorders/guide/snoring
