Snoring Remedies: 7 Unique Ways to Stop Snoring You May Not Have Heard Of by Martin Seeley
Did you know that whether you snore or not can vary with the changing seasons? So with clear signs of winter starting to show, I am stepping in to provide essential tips for preventing snoring during these chilly nights.
Here are seven unique ways to stop snoring as the season changes:
1. 30-Second Tongue Exercise
Did you know that strengthening your tongue muscles can also prevent you from snoring? Mouth and throat exercises, known as oropharyngeal muscle exercises, can improve obstructive sleep apnea and reduce snoring. These exercises strengthen the airway and tongue muscles, encouraging nasal breathing and reducing the relaxation of throat tissues during sleep, therefore, decreasing the chances of snoring.
One of the best techniques takes just 30 seconds to complete. Firstly, to strengthen the muscles in your tongue, soft palate and throat by simply closing your mouth and moving your tongue in one direction 10 times, then in another direction 19 times and finally for the third round.
Witness results after just three nights, and for an added punch, studies reveal that consistent exercises over three months led to an impressive 59 percent reduction in snoring. Tune up your tongue for silent, restful nights!
2. Stay Clear of Spicy Foods, Ice Cream and Milk Before Bed
If you're a late-night snacker and a snorer, your food choices might be amplifying the night-time noise. This is because the digestion process relaxes your throat and tongue muscles, allowing them to vibrate more as the night goes on.
If you must snack, opt for snore-friendly snacks by avoiding high-fat dairy, like ice cream or milk. Dairy consumption before bed can lead to the production of mucus, which may contribute to snoring by causing congestion and narrowing or blocking the airways. The lactose found in dairy is known to encourage excess mucus production and make the mucus thicker and harder to loosen, which can lead to snoring.
3. Switch to an Anti-Allergy Pillow
Maintaining a clean pillow is key to a serene night's sleep for snoring sufferers. Did you know that a staggering 80 percent of household dust (mites) is comprised of your dead skin? Considering the average person spends a third of their life in bed, it's only natural to produce more of it overnight.
While harmless to some, for others, it can trigger rhinitis – an inflammation of the nose leading to snoring. If snoring plagues your nights, investing in an anti-allergy pillow is a smart move, as well as regularly washing your pillow. By reducing fine particles around your nose and mouth, it lessens the likelihood of reacting to dust, ensuring a more tranquil sleep.
4. Sleep With a Tennis Ball to Keep Your Posture In Place
When you sleep on your back, the tongue, neck and chin tag team to obstruct airways, causing disruptive airflow and throat vibrations. Therefore, you should sleep on your side to take the pressure off your airways.
Breaking the back-sleep habit can be tricky, so here's a practical trick: sleep with a tennis ball under your top half, so it’s against your back. If you attempt a back-roll during the night, the ball will nudge you awake, ensuring a quiet night's sleep on your side.
5. Take a Hot Shower to Clear Your Sinuses
If you unwind before bed with a warm shower, did you know it can also be your secret weapon against snoring, too? This is because the steam from a hot shower can moisten the nasal passages, reduce nasal congestion and make breathing easier, therefore, decreasing the likelihood of you snoring.
For maximum benefits, ensure the water is comfortably hot. Elevate your shower experience by hanging a bag of lavender or peppermint around the showerhead, infusing essential oils into the steam for added congestion relief.
6. Ditch the Alcohol or Drink Your Last at Least Three Hours Before Bed
Alcohol can trigger snoring due to its relaxing effects on the muscles in the mouth and throat. When these muscles are relaxed, they can cause a partial blockage of the air passages, leading to vibrations and snoring sounds as air is forced through during breathing.
In addition, alcohol can lead to a decrease in the time spent in REM sleep, resulting in poor sleep quality and potentially exacerbating snoring. The sedative and depressant nature of alcohol relaxes the body, including the throat, making individuals more likely to breathe through their mouth, further contributing to snoring. Therefore, avoiding alcohol, especially in the last three hours before you sleep, is not recommended.
7. Make Yourself a Cup of Pepper Tea, But Drink It at the Right Time
If you decide to ditch alcohol, peppermint tea is the perfect alternative. This is because it has purifying properties which help clear the sinuses and promote easier breathing. It also has anti-inflammatory effects that can reduce airway congestion, making it easier to breathe and lessening the chances of snoring. However, that being said, it’s best to drink your tea at least an hour before your bedtime so you’re not woken up in the middle of the night for an unexpected bathroom break.
Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.
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