If your partner is not talking to you when you wake up in the morning, or if she’s shaking you violently at night and screaming, “Shut the f#@k up!”, then maybe it’s time to do something about that snoring problem.
In this post we’ll be looking at how to stop from snoring fast. After all, your partner needs sleep and you don’t need the angst, so it’ll be a win-win for the both of you. So, let’s dive right in and see if we can find ways to stop snoring naturally tonight.
Change The Way You Sleep
People tend to be most prone to snoring when sleeping on their back. This is because of the position your tongue gets into when sleeping on your back. Your tongue tends to flop back inside your mouth and block your throat, making inhaling more difficult and causing a raucous noise as air tries to pass back and forth through a semi-blocked airway.
It’s not as common to snore when sleeping on your side or stomach, but even a side sleeper will roll flat on their back throughout the night, and that’s when snoring can kick in. One way to prevent yourself from sleeping on your back is to place a pillow behind you. Some people have even gone so far as to tape tennis balls to the back of their PJs so if they roll onto their back, the obvious discomfort will wake them up.
True, not all snorers are smokers, but if you are it won’t be doing you any favours; with your snoring or your health in general. Smoking naturally inhibits clean airways and also causes a build up of mucous in the lungs. Smoking also causes oedema – a swelling of the walls that line the airways – and can lead to sleep apnoea. Nicotine may inhibit good sleep patterns as well.
Although being overweight is not predominantly a cause of snoring, if you are already a snorer, then weight gain can certainly make the snoring worse. When you gain body fat, fatty tissue will build up in the back of the throat, causing an airway restriction which leads to noisy breathing; particularly when asleep. Even if you lose just a little bit of weight it can greatly reduce the volume and incidence of your snoring.
Alcohol and Snoring
These two often go hand in hand. Even people who never naturally snore can break out into a discordant symphony in the middle of the night when intoxicated. And those who already snore will just have 5 times the problems if they drink within several hours of bedtime. Even worse still is if you smoke and drink. That’s a sure fire cocktail for snoring the night away.
Gargle Before Bedtime
Using a mouthwash flavoured with peppermint right before bed can reduce the chances of you snoring. A potent peppermint mouthwash relaxes the muscles at the back of the throat as well as shrinking the lining at the back of your nose and throat. Anything is worth a try and many people swear this helps.
Good Morning Snore Solution
This product is a mouthpiece you insert at bedtime. It produces a suction effect that pulls the tongue forward and away from the back of the throat. It is particularly useful and effective for people who sleep on their back. It also helps to prevent sleep apnoea. The company offers a 30 day money back guarantee if you don’t happen to like it, so it might be worth a try.
Keep Your Bedroom Clean
Allergens in the air, like dust and mites, can lead to nasal and throat congestion, and snoring. Change those sheets regularly and also shake the dust out of blankets. Vacuum that floor daily, especially if it’s carpeted. Keep all surfaces dust-free, and don’t forget about those curtains or blinds.
Keep That Nose Open
If you are someone who snores through your nose, then you need to find a way to keep those nasal passages open so the air intake has a clear passage. If you have a head cold there’s not much you can do about it, but if you just naturally snore through your nose, then you may want to consider using specialised tape to keep your nose open. Inhaling steam before bedtime can also help free up the nasal passages.
Drink Plenty Of Water
Mucous in the nasal passages and throat tends to become thicker if you are dehydrated. Add a dry mouth and tongue to the scenario and you have a great recipe for a night of snoring. Drink some water before bed and keep a glass on the bedside table.
Keep Moisture In The Air
Consider purchasing a vaporiser if you have a chronic snoring problem. This will add steam to the air, raising the level of humidity and stopping your airways from drying out. It can be a great way to help alleviate your snoring issues.
SnoreZip is an oral spray which you squirt under your tongue. It is designed to loosen and thin out any mucous build up in your nose and airways, thus reducing the incidences of snoring due to congestion. Could be particularly useful if you have a cold or suffer from allergies. If your snoring problem is related to other issues, then this product may not be of much use. It’s worth a try and they offer a money back guarantee.
Talk To Your Partner
Whatever solutions you decide to try, always talk things over with your partner. Understand how your snoring is affecting her life and work on a solution together.