Asking yourself ‘What can I do about snoring’?
You’re not alone. Millions around the world suffer from snoring, and many more suffer as a result of others' snoring.
To commemorate National Stop Snoring Week, which is running from the 23rd-27th April this year, we’re here to help those who snore.
Here are the snoring remedies that work.
What Is Snoring and What Causes It?
Snoring is when a person makes loud, unpleasant grunting or rattling noises whilst asleep. These have varying degrees of severity, however, all cause some form of irritation.
The cause of snoring is usually nasal congestion or having a low, thick soft palate that narrows your airway. Air cannot move freely through the nose, therefore the person has to breath harder to force air through.
You’re also more likely to snore if you’re sleeping on your back, if you’re overweight, or if you consume excessive amounts of alcohol before bed.
But, what’s the best way to reduce snoring?
Best Snoring Remedies
Occasional snoring is normal. But, if you’re constantly snoring, it will soon start to interfere with the quality of your sleep, which can lead to health problems, and irritability for your partner!
Your bedroom is a sanctuary, and nobody wants this ruined by the disruptive sound of snoring!
To try and help, we have gathered some of the snoring solutions that work. While the answer to ‘Is there a cure for snoring?’ is no, there are some tips and tricks to help you and those around you get a more restful night’s sleep.
Here’s what works to stop snoring:
Sleep on Your Side
Changing the position of your sleep can significantly help with snoring.
Sleeping on your side instead of your back is one of the most effective snoring solutions out there!
If you find it hard to stay on your side, the correct pillows and mattress are hugely important. Your mattress should be gentle on your shoulders, while your pillow should support the curve of your neck.
Alternatively, sleeping with a thin pillow between your knees can help keep you on your side.
Elevate Your Head
High pillows are one of the snoring aids that work!
Elevating your head with a couple of extra pillows, or a pillow that’s designed to raise your head without causing muscle cramps, can help you breathe easier and will reduce snoring.
Keep the Air Moist
Congestion and allergies can get worse with dry air, as dry air irritates the membranes in the sinuses.
If your snoring is caused by nasal congestion due to dry air, use a quiet humidifier for your bedroom. This will help fix snoring by moistening the air and helping you breathe easier.
Clear Nasal Passages
Blocked nasal passages make snoring worse. These can be cleared by:
• Nasal saline sprays
• Nasal strips
• Anti-snoring nose devices
These are all great ways to clear your nasal stuffiness and help you breathe easier!
Avoid Big Meals
Avoid big meals before bed, as the process of digestion causes the tongue and throat muscles to relax, causing blockages of air.
So, it’s best to have a light, easily digestible meal before bed.
Avoiding big meals before bed is not only effective, but also a cheap snoring solution for those who don’t want to spend money on humidifiers or decongestants!
As you gain weight, the fatty tissues at the back of your throat start to build up, and this makes it difficult for air to flow freely when lying down.
So, by losing weight, the build-up of fatty tissues will reduce, which can decrease snoring, or even stop it altogether!
It’s tempting to have a few glasses of wine before bed. However, alcohol acts as a relaxant once digested, which causes the throat and tongue to relax.
So, it's best to eliminate alcohol from your diet before bedtime!
Change Your Sheets
It’s very important to ensure your bedroom and bedding is clean!
Wash your bedding and sheets at least once every two weeks, as the dust mite or allergens can build up and block nasal passages, therefore causing you to snore.
Anti-allergy bedding, such as sheets made from organic cotton, can also help you breathe more easily while you sleep.
What is National Stop Snoring Week?
National Stop Snoring Week is celebrated every year in the UK.
This annual event raises awareness around snoring, showing people they needn’t suffer. It’s a condition that can be treated!
This event is both for snorers themselves, and their partners who suffer as a result. Snoring is a hugely common problem, affecting millions around the world, however it’s often not talked about!
National Stop Snoring Week helps to change this by getting people to talk about the condition, share tips and tricks, and simply raise awareness in general.
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