If you aren't getting enough sleep at night because you, or your partner, are snoring, you're in good company. The Gale Encyclopedia of Alternative Medicine reports that 45 percent of all adults snore once in a while, and as many as 20 percent have chronic snoring problems. Snoring results when the muscles and tissues in the back of your throat relax during sleep and vibrate as you breathe. Free home remedies may quiet the rattle, but if the snoring persists, see your doctor to rule out an underlying disorder.
Bedroom
Cover your mattress with a sealed cover to reduce allergens that can cause congestion and result in snoring. In addition, let the kids use your feather pillows while you sleep on their latex pillows to reduce exposure to allergens. Launder bedding and draperies frequently to remove dust mites, and vacuum upholstered furniture.
Raise the head of your bed a few inches by placing up to 6-inch blocks under the headboard. If your snoring is the result of your tongue retracting into the back your throat during sleep, this may help. Alternately, sleep on a foam bed wedge or position numerous pillows to raise the upper portion of your body as you sleep.
Get in Shape
Obesity may contribute to snoring, so watch your weight and eat a balanced diet. Establish a regular exercise routine, even if it's just a brisk daily walk to stay in shape.
Nighttime Routines
You're more likely to snore if you sleep on your back, so lay on your side, if possible. If you naturally turn to your back during sleep, tuck a firm pillow behind you. If you need a stronger reminder, sew a tennis ball into the back of your pajamas, and if you roll onto your back, it will awaken you.
Avoid drinking alcohol or taking sedatives before bedtime to reduce snoring caused by excessively relaxed throat muscles. Smoking may also increase your risk of developing a snoring habit.
Decongest
If your snoring is the result of allergies and sinus congestion, you may find relief by taking a mild decongestant before going to bed. In addition to over-the-counter decongestants, you may put a drop or two of eucalyptus or peppermint essential oil into a pot of steamy water and inhale deeply before going to bed.
References
- "Gale Encyclopedia of Alternative Medicine, Volume 2"; Jacqueline L. Longe; 2005
- Mayo Clinic: Snoring: Lifestyle and Home Remedies
- MotherNature: Snoring
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