If you loudest snorer in your household, you may get more sleep than anyone else but it is not endearing you to other members of the family!
Changing your sleeping paosition may be all it takes to resolve the problem and maintain a harmonious relationship but more often than not, it involves a much larger undertaking on your part, namely, losing weight.
But first, try out any (or all) of the tips listed here for tranquil nights :
Of course, there are no guarantees that you will stay lying on your side, but at least start that way with your arms wrapped around a pillow.
There is actually a good reason not to sleep on your back, for in that position, your tongue and soft palate rest against the back of your throat, blocking the airway.
To relieve nasal stuffiness, banish bedroom allergens(dust, pet dander, mould) by vacuuming floors and curtains. Changing sheets and pillowcases often is also recommended.
Avoid eating a heavy meal or drinking alcoholic beverages within 3 hours of going to bed as doing either can cause your throat muscles to relax more than normal.
Dry air can contribute to snoring. A humidifier or steam vaporiser in the bedroom can keep your air passages moist but be sure to clean it regularly though, as per the manufacturer’s
Another tactic is to inhale steam. Just before bedtime, fill a bowl with hot water, drape a towel over your head, bend over the bowl so your nose is roughly 30 cm from the water and
breathe deeply through your nose for a few minutes.
Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway. Besides this, smokers tend to have more problems with nasal congestion.
Some medications can make snoring worse, including sleeping pills and sedatives. So, if you regularly take any kind of medication, talk to your doctor about alternatives.
Buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. Doing so prevent the tissues in your throat from falling into your air passages.
Losing weight can reduce your snoring by easing constriction of the upper airway.
The effect is to shrink the lining of your nose and throat. This works particularly well if your snoring is just temporary condition caused by a head cold or an allergy.
To make the herbal gargle, add 1 drop of peppermint oil to a glass of cold water.
Place several hat boards under the legs at the top end of the bed. A1ternatively a couple of old telephone or reference books under each leg should be enough to raise the bed high enough.
If nasal congestion is causing your snoring, try raking a decongestant or antihistamine before you go to bed. But use these only as a temporary measure if you suspect that a cold or allergy is to blame as prolonged use of either can be harmful.
You can do this with nasal strips, available at most pharmacies. Following the directions on the package, tape one of the strips to the outside of your nose when you go to bed.
They work by lifting and opening your nostrils to increase airflow.
It might sound extreme, but some snorers have used a neck brace (yes, the kind people with whiplash injuries wear) to stop their snoring. It works by keeping your chin extended so that your throat doesn’t kink and your airway stays open.
If your snoring is a seasonal problem and you know you are allergic to pollen, try drinking nettle tea. Herbalists recommend it for soothing inflammation caused by pollen allergies.
To make the tea :
1. Pour a cup of boiling water over 1 tablespoon of the dried leaf.
2. Cover the tea and let it steep for 5 rninutes.
3. Strain and drink.
You can drink up to 3 cups a day, 1 just before bedtime.
Loud, excessive snoring could be a sign of sleep apnoea, a potentially condition that requires treatment.
You should connsult with your doctor if you :
– are a loud snorer who stops breathing for short periods when you’re asleep. You shou
– sometimes wakes up gasping for air
– wakes up with headache
– are sleepy during daytime
Sleep apnoea can reduce levels of oxygen in the blood, eventually leading to elevated blood pressure and an enlarged heart.
In addition to lifestyle modification (either through losing weight or changing your sleeping position), you may need a continuous positive airway pressure (CPAP) device to use at night. Beside this, surgery may also be an option.