Snoring can be a real problem, not just for the person doing it but for anyone nearby. It can mess up your sleep and might even signal a more serious health issue. Luckily, there are several ways to tackle snoring and get it under control.
**Change Your Sleeping Position**
Studies show that sleeping on your back often leads to snoring because it narrows your throat and restricts airflow, causing that familiar vibrating sound. Switching to sleeping on your side can help. To keep yourself from rolling onto your back, try using a full-length pillow or sewing a tennis ball into the back of your pajama top. If you still snore when you sleep on your side, it might be time to see a doctor to rule out sleep apnea.
**Chamomile Tea**
Chamomile tea can help with snoring thanks to its anti-inflammatory properties. It soothes your muscles and nerves, reducing tension and promoting better sleep. For the best results, drink chamomile tea regularly. Just steep a tea bag in water, let it boil, then cool, and sip before bed.
**Chin Straps**
Anti-snoring chin straps are designed to keep your mouth closed while you sleep, encouraging you to breathe through your nose. They fit over your head and under your jaw, holding your chin in place even during deep sleep. You can easily find these straps in stores.
**Replace Old Pillows**
Old pillows can harbor dust mites and allergens, which can block your nasal passages and cause snoring. If you can’t part with your old pillows, at least use clean pillow covers and wash them weekly with warm water and disinfectant.
**Stay Hydrated**
Dry membranes in your throat and nose can get irritated and lead to snoring. Drinking plenty of fluids helps keep them moist. Aim for 3-4 liters of water a day and include fresh juices, broths, and herbal teas in your diet. Avoid alcohol and sedatives before bed, as they can worsen snoring. A warm bath or shower before bed can also help open up your nasal passages.
**Mouthpieces**
Anti-snoring mouthpieces work by keeping your lower jaw in place, preventing your tongue from blocking your airway. While they might not solve the problem completely, they can offer some relief. There are plenty of options available, so find one that works for you.
**Sprays and Pillows**
Anti-snoring pillows are designed to keep your airways open by supporting your neck and encouraging you to sleep on your side. Snoring sprays work by reducing the swelling of nasal passages. They can be more effective when used with anti-snoring pillows or nasal strips.
**Peppermint Oil**
Peppermint oil can help reduce swelling in the membranes of your nose and throat. Add a few drops to your humidifier and run it while you sleep, or gargle with a drop of peppermint oil in water before bed.
**Medical Devices**
If snoring is seriously affecting your life, consult an ENT specialist. They might recommend a CPAP device, which uses pressurized air to keep your airways open. Another option might be palatal implants, small plastic devices inserted into your soft palate to prevent it from collapsing.
**Garlic**
Garlic can help clear mucus from your nasal passages and reduce inflammation. Add it to your meals or chew a couple of raw cloves before bed, if you can handle the strong smell.
By making these changes and trying these remedies, you can improve your sleep quality and reduce snoring.