We’re no strangers to the rules our parents have instilled in us as children. Rules like washing our hands before we eat, not eating food off the floor (aside from the 5 second rule) and to always use our manners. These sorts of things are taken for granted and thought of as common sense. The reality about common sense is that it’s not common at all! Due to that, there are times when we’ll forget these little rules and tips we’ve learned about and fall out of practice.
The same thing goes for those who have snoring issues. There are many common sense tips out there that you can practice in your life to reduce or eliminate your snoring. Since you’ve probably forgotten all about them they might seem wondrous or revolutionary, but trust that they’re just common tricks that can really make life so much easier:
1. Unclog Nasal Passages
Dr. Mark Hendricks, the sleep services director at Fairview Park Hospital in Georgia, shared to Fox News that taking hot showers before sleeping will help clear the nasal passages. Unclogged nasal passages facilitate slower and more silent airflow. Contrastingly, clogged or narrowed nasal passages cause airflow to move hastily thereby producing the loud snoring sound.
2. Shed Some Weight
Losing weight could cure some snorers, but results may vary from person to person. If you began snoring the same time you added considerable amount of weight, reverting back to your initial weight could stop the snoring.
“If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring,” sleep expert and otolaryngologist Daniel Slaughter explained. He clarified that snoring is not exclusive to plump individuals as “thin people snore too.”
3. Good Sleeping Posture
Sleeping on your back makes the base of your tongue and soft palate collapse to the back of your throat. This hinders proper airflow and causes a vibrating sound during sleep. To remedy this. sleep experts recommend sleeping on your side as this prevents the base of your tongue from collapsing into the back of your throat.
“A body pillow (a full-length pillow that supports your entire body) provides an easy fix,” Dr. Sudhansu Chokroverty of JFK Medical Center told Web MD. “Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring.”
4. Combat Inflammation
Inflammation can narrow nasal and throat passages, which causes hasty airflow and loud snoring noises. New York-based naturopathic doctor Gabrielle Francis revealed that chronic snorers can add herbs such as ginger, turmeric and Boswellia into their diet to combat inflammation.
None of these things cost loads of money and they are probably things your parents have told you about before. Maybe your doctor has mentioned it in passing but it sounds so natural you’ve forgotten to actually put it into practice. Now these aren’t quick fixes and won’t stop your snoring after one night. With a proper plan in place and dedication you can integrate these common sense tips into your routine.
The one thing that was missed by the doctor in this case? Snoring mouthpieces. A great choice for a MAD mouthpiece is the ZQuiet (http://snoringmouthpiecereview.org/zquiet), whereas the tongue retaining champion is easily the Good Morning Snore Solution (http://snoringmouthpiecereview.org/good-morning-snore-solution).
It all depends on how much sleep you’d like to get. If you share a bed with someone and you’re the one who snores, you’ll be doing yourself all kinds of favors if you get this issue under wraps.
It can be done and if you’ve already tried most, or all, of these tips and find that you’re still snoring, make an appointment with your healthcare provider. You might have an underlying condition that requires more specific care.
Once you’ve ruled everything out and gotten all your ducks in a row, you’ll be sleeping pretty.