How to Stop Someone from Snoring
It could be you or a person you know. If you sound like a bear growling in a cave when you are asleep, then you probably already know that snoring can have a big impact on your life. From health issues to inadequate deep sleep to relationship issues, snoring can be a big problem.
If you are at you wits end with being woken up to the sound of your own snoring, or being dug in the back and told to “Roll Over,” or if someone you care about who is a snorer, be sure to read over these five tips to snoring treatment.
Snoring Causes and Treatment
(Snoring Tips/ Tips for Snoring – Remedies)
Although this may not be the complete snoring treatment answer, it is important to first take a look at what you are eating and drinking. Food intolerances lead to inflammation which can affect your breathing. The most common culprits are dairy and gluten. Soy products as well as alcohol are two other common offenders.
2. Are you overweight?
Being overweight is another significant contributor to snoring. Excess weight in the neck and chest puts pressure on the breathing passage and can lead to snoring. If you are overweight and wish to lose weight in a healthy way, check out the Paleo Diet.
3. Sleep on you side.
For many people, this is easier said than done. It can be difficult to control your sleeping position when you are asleep! However, sleeping on your side instead of your back can make all the difference.
Some people have tried a trick where they sow a walnut, table tennis ball or similar size object into the back of a shirt and wear that in bed. Each time you roll onto your back it will remind you to stay on your side.
4. Use nasal strips.
Nasal strips (often used by athletes) address nasal congestion by opening the air passage thus removing or preventing blockages. These strips help some, but not all snorers. If you haven’t tried them, it is worth trying out to see if it helps.
5. Exercise the muscles in your throat and tongue.
Exercising the muscles in your throat, tongue and doing breathing exercises can completely cure your snoring.
Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.
Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
- Close your mouth and purse your lips. Hold for 30 seconds.
- With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
- With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
6. Consider having a sleep study.
If nothing seems to work and your snoring is a problem for you and/or your partner, it is important to consider having a sleep study done to get to the bottom of what is causing your snoring. Many sleep disorders will also cause snoring, so if your snoring is not going away, this investigation is imperative.