One in 10 Americans say that snoring has hurt their relationships. Don’t be one of them.

One in 10 Americans say that snoring has hurt their relationships. Don’t be one of them.

Snoring occurs when airflow through the throat or nasal passages is constricted in an unnatural way (when awake, your body prevents this from happening). That’s why fast air passing through clogged (read: narrowed) nasal passages often results in snoring. Experts recommend taking a hot shower—and using a saltwater nose rinse while you’re in there—before bed to keep passages clear.

According to the National Sleep Foundation, certain sleep positions, such as lying on your back, cause your tongue and soft palate to press against the back of your throat, which leads to snoring. A full-length body pillow can provide support to help you sleep on your side throughout the night.

Snoring occurs when airflow through the throat or nasal passages is constricted in an unnatural way (when awake, your body prevents this from happening). That's why fast air passing through clogged (read: narrowed) nasal passages often results in snoring. Experts recommend taking a hot shower—and using a saltwater nose rinse while you're in there—before bed to keep passages clear.

Snoring occurs when airflow through the throat or nasal passages is constricted in an unnatural way (when awake, your body prevents this from happening). That’s why fast air passing through clogged (read: narrowed) nasal passages often results in snoring. Experts recommend taking a hot shower—and using a saltwater nose rinse while you’re in there—before bed to keep passages clear.

According to the National Sleep Foundation, certain sleep positions, such as lying on your back, cause your tongue and soft palate to press against the back of your throat, which leads to snoring. A full-length body pillow can provide support to help you sleep on your side throughout the night.

Change your Sleeping Pattern 
According to the National Sleep Foundation, certain sleep positions, such as lying on your back, cause your tongue and soft palate to press against the back of your throat, which leads to snoring. A full-length body pillow can provide support to help you sleep on your side throughout the night.

When you're dehydrated, your mouth and nose can become sticky with secretions, leading to more snoring, according to WebMD. Women should have 11.5 cups of fluids per day, with 20 percent of that coming from what you eat.

Stay hydrated
When you’re dehydrated, your mouth and nose can become sticky with secretions, leading to more snoring, according to WebMD. Women should have 11.5 cups of fluids per day, with 20 percent of that coming from what you eat.

Experts at WebMD say allergens lurking in the bedroom (in dusty ceiling fans and old pillows, for example) may lead to snoring.

Banish Dust Bunnies 
Experts at WebMD say allergens lurking in the bedroom (in dusty ceiling fans and old pillows, for example) may lead to snoring.

Cocktails can help us unwind. Unfortunately, when our throat muscles become too relaxed as a result of imbibing, our body's natural defense against airway obstruction weakens, according to the Mayo Clinic. The National Sleep Foundation recommends having your last drink no later than four hours before bedtime.

Avoid Alcohol at Night
Cocktails can help us unwind. Unfortunately, when our throat muscles become too relaxed as a result of imbibing, our body’s natural defense against airway obstruction weakens, according to the Mayo Clinic. The National Sleep Foundation recommends having your last drink no later than four hours before bedtime.

Try pushing the tip of your tongue against the roof of your mouth and sliding it backward, or raising the back of the roof of your mouth and uvula (the fleshy part of the soft palate that hangs above the throat) while sounding out the vowel "A." A recent Brazilian study published in the journal CHEST found that certain mouth exercises exercises significantly reduced snoring in a study group of patients with mild obstructive sleep apnea (OSA). Find more exercises here.

Do Mouth Exercise 
Try pushing the tip of your tongue against the roof of your mouth and sliding it backward, or raising the back of the roof of your mouth and uvula (the fleshy part of the soft palate that hangs above the throat) while sounding out the vowel “A.” A recent Brazilian study published in the journal CHEST found that certain mouth exercises exercises significantly reduced snoring in a study group of patients with mild obstructive sleep apnea (OSA). Find more exercises here.

If the aforementioned remedies don't work, you can try adhesive nasal strips. If the issue is with your nose (and not your soft palate) these strips can help reduce snoring by lifting and opening nasal passages.

Open Nasal Passages another way 
If the aforementioned remedies don’t work, you can try adhesive nasal strips. If the issue is with your nose (and not your soft palate) these strips can help reduce snoring by lifting and opening nasal passages.

Again, if nasal congestion is the root of your snoring woes, an over-the-counter saline nasal spray may help open up passages. But don't waste your money on throat sprays—medical professionals say they're completely useless. Need something stronger? The American Academy of Otolaryngology says prescription nasal-steroid spray may help some patients.

Try Nasal Spray 
Again, if nasal congestion is the root of your snoring woes, an over-the-counter saline nasal spray may help open up passages. But don’t waste your money on throat sprays—medical professionals say they’re completely useless. Need something stronger? The American Academy of Otolaryngology says prescription nasal-steroid spray may help some patients.

If your bedroom is warm and dry, your nose has to work overtime as you inhale, increasing the risk of congestion, according to John M. Dobrowski, MD, a certified sleep specialist and otolaryngologist at the Massachusetts Eye and Ear Infirmary in Boston. Using a bedside humidifier—like the Crane Drop Shape Cool Mist Humidifier ($54.99; crane-usa.com)—can help.

Get a bedside humidifier 
If your bedroom is warm and dry, your nose has to work overtime as you inhale, increasing the risk of congestion, according to John M. Dobrowski, MD, a certified sleep specialist and otolaryngologist at the Massachusetts Eye and Ear Infirmary in Boston. Using a bedside humidifier—like the Crane Drop Shape Cool Mist Humidifier ($54.99; crane-usa.com)—can help.

Snore guards like this one from the American Sleep Association move the jaw forward, opening  the airway to prevent or lessen snoring. One of the more expensive over-the-counter remedies, guards like this typically cost between $45 and $100.

Get an anti-snoring mouth guard 
Snore guards like this one from the American Sleep Association move the jaw forward, opening the airway to prevent or lessen snoring. One of the more expensive over-the-counter remedies, guards like this typically cost between $45 and $100.

source: http://www.womansday.com/health-fitness/wellness/g2038/how-to-stop-snoring/

How to Stop Snoring – Snoring Remedies

 

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