If you snore, you are not alone--more than half of all American adults snore, according to the Mayo Clinic. Even though snoring is common, that does not mean it is a condition you must live with. However, snoring also can be a symptom of a more serious condition, such as sleep apnea, a condition that could cause you to temporarily stop breathing during sleep. If your condition does not improve with the following anti-snoring remedies, seek medical advice to ensure your snoring is not an indicator of a sleep disorder.
Sleep on Your Side
Sometimes your snoring is related to body mechanics. When you are sleeping on your back, the areas behind your throat, such as your soft palate, uvula and tonsils, rub against each other. This can cause a vibration that results in snoring. Sleeping on your back causes your tongue to interfere with your breathing, which could further impede your ability to smoothly take air in and out. For this reason, sleeping on your side could be a better option that results in less snoring. This type of sleep adjustment doesn't happen overnight, however. To get used to this adjustment, you can try stitching a tennis ball into the back of your shirt. If your body signals you to roll over while you sleep, the tennis ball will make you uncomfortable, and, therefore, you will be unable to stay asleep on your back.
Another option is to raise the head of your bed up at least four inches, according to the American Academy of Otolaryngology. When your bed is raised farther, your body position is elevated and your tongue will obstruct your breathing less. You could also add pillows under your back to create the same effect.
Inhale Steam
Snoring is frequently a by-product of nasal congestion. If you have a stuffy nose or difficulty breathing before going to bed, try inhaling steam before going to sleep. Do this by warming hot water in a bowl or pan. Then, place a towel over your head and stand over the bowl in order to inhale the steam. Other steam inhalation methods include running hot water in a shower or sink or using a vaporizer, which produces steam that can be easily inhaled.
Nasal Strips
Nasal strips look like very small, thin strips of plastic that can be applied directly over the nose as a means to improve air flow. While their primary use is for relieving nasal congestion, they could also be used to reduce snoring. By purchasing these over-the-counter strips and applying them firmly to the nose before going to sleep, you may be able to experience snoring relief. However, nasal strips are only indicated for use when your snoring stems from nasal congestion due to a sinus infection or cold. Issues due to a more serious condition, such as a sleep disorder, may not be relieved with nasal strips.
