Snoring can disrupt a good night's sleep, disturb partners as they jab you in the side to get you to stop snoring. Besides the sleepless nights, snoring can also lead to a number of serious health problems.
People who lack a good night's sleep can develop moodiness, memory problems and feel tired most of the time. People who are sleep deprived are at a higher risk of meeting with an accident. Moderate snorers are people who snore each night, but mostly when they sleep on their backs. Heavy snorers, on the other hand, may have sleep apnea, which is a serious sleeping disorder, and should immediately consult a doctor. There are several home remedies to help the light or moderate snorer and their partners get a good night's rest.
Remedy #1 - Tennis Ball
Moderate snorers usually snore when sleeping on the back. Cut a shirt pocket from an old shirt and sew the pocket in the mid back of the pajama top. Place a tennis ball in your shirt pocket. If you roll over in your sleep, the discomfort will make you roll back onto your side, without disturbing you at all.
Remedy #2 - Extra Pillows
Extra pillows can be propped to keep your head up to stop snoring. This allows the airways to open up and prevents the collapse of the back of your throat. Try raising the head of the bed by placing several bricks under the bed legs.
Remedy #3 - Humidifier
In case of snoring due to a cold or a congested chest you can relieve your nose by running a humidifier at night in the bedroom. This helps to drain your sinus, improve the airflow and shrink nasal mucous which leads to reduced snoring. You can also apply Vicks VapoRub on your congested chest to ease the blocked nasal passage.
Remedy#4 - Nasal Strips
You may be a snorer without any sinus or coughing problems. In this instance you can wear an OTC nasal strip to relieve the snoring. Breathe Right is an adhesive strip which helps open up the nasal passage to make them less narrow, allowing the air to flow through better.
Remedy#5 - Mouth Guard
An oral appliance known as mandibular advancement device is similar to a mouth guard that you can wear at night. This mouth guard pushes out the lower jaw, which widens the airway and reduces snoring. Studies indicate that the mouth guard is effective up to 90% of the time to help reduce snoring.
The mouth guard lasts for 3 years and costs between 0 and ,000. If you want a cheaper alternative, you can buy a snore guard called the OTC device. You must first boil it and fix it to the mouth. The OTC also helps widen the airways by pushing the lower jaw forward.
If all these home remedies fail your snoring is very likely related to sleep apnea or another serious sleep-related health issue. If you suffer from snoring, chronic stuffiness and heartburn you should consult a doctor.
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