If you snore at night you’re not alone. It wouldn’t be an exaggeration to say billions (yes with a B) of people snore all over the world. Snoring is a problem that’s often either ignored, considered a nuisance, or used for comedic value in old Tex Avery cartoons.
What many people neglect to realize is that not only could snoring be a symptom of Obstructive Sleep Apnea, but it can also put tremendous pressure on your relationships. Some couples choose to sleep in a separate room from their spouse (or significant other) in order to avoid spending the night being jolted awake by your lover’s obnoxious snoring. This sort of physical separation can often lead to a lackluster sex life, and ultimately a failed relationship. There are many practical home remedies for snoring that you can take advantage of before you find yourself, or your true love asleep on the couch at 7 am and you waking up alone.
Most people who snore do so because of an obstruction in the airway. As your body gets ready to hibernate for the evening your muscles begin to relax as you wind down. Unfortunately, for some individuals the muscles inside their airway lose too much tone and collapse on top of one another. This creates a narrow space where air is being forced through, which in turn creates a vibration that produces the sound we know as snoring. These tips work best for individuals who snore due to an obstruction in their airway.
Tip #1: Sleep On Your Side
If you’re a back sleeper it’s worthwhile to try to adjust to sleeping on your side. The position of your body when you’re sleeping on your back actually makes snoring worse. The position of your head and neck bend in a way that compounds the problem of a collapsed or obstructed airway.
If you have trouble sleeping on your side you can use duct tape, or a sewing needle to fasten a tennis ball to the back of your pajama shirt. This works because anytime you roll on your back you will immediately experience discomfort from the tennis ball and it’ll help roll you back on your side. When you’re sleeping this technique shouldn’t make you feel uncomfortable as most of the times you attempt to roll onto your back you will be snoozing away.
Tip #2: Anti-Snoring Devices
It’s incredible the number of odd devices and contraptions available on the market for the sole purpose of eliminating snoring. For less than the cost of a doctor’s visit you can purchase a variety of different stop snoring mouthpieces, and chin straps. These devices range anywhere in from $20 to a few hundred dollars depending on the quality and material. These stop snoring devices work by adjusting the position of the lower jaw to help create additional space in your airway. This additional space decreases the likelihood that you’ll snore. If your serious about finding an effective means to stop snoring it’s important to shop around find what product you feel will work best for you, because certain mouthpieces are designed for Obstructive Sleep Apnea sufferers whereas others are for more general use.
Tip #3: Play the didgeridoo
Yes, we went there….. and no, it’s not quack science. The didgeridoo an Australian aboriginal instrument has actually been the subject of recent scientific research as a possible remedy for snoring. How does it help? In order to properly play a didgeridoo you have to flex the very same muscles in your airway that can cause an obstruction at night. With persistence the constant flexing of these muscles inside your airway as you play (or attempt to play) this instrument builds muscle tone and decreases the likelihood that the obstruction will continue to impede the flow of air into your lungs.