Snorers are often the subject of jokes or teasing.
But in reality, snoring is anything but funny.
Especially when the snoring problem is recurrent.
Snoring leads to poor quality sleep for the snorer.
But this problem also bothers the person who shares his bed…
…his room, or in extreme cases, for those who sleep in the next room.
Snoring is caused by a relaxation of the muscles of the soft palate (soft palate), your tongue or those of your throat.
The tissues in your throat may relax.
They then partially block the airways and vibrate when the air passes.
The deeper your inhale, the more intense the vibrations and the louder the snore!
A number of factors contribute to snoring, from the anatomy of your mouth, to alcohol consumption.
Fortunately there are home remedies that can help you stop snoring.
1. Use a tennis ball
Sleeping on your back increases the risk of snoring. This is the worst position.
If you are used to sleeping on your back, try the sewn-in-back tennis ball technique.
For this, put a tennis ball in the pocket of an old shirt.
And sew the pocket in the middle of the back of the pajama top.
So, when you want to lie on your back, the discomfort caused by the tennis ball will be such that you will come back on your side.
Without even waking you up!
What you need
– 1 tennis ball
– 1 old shirt with a pocket
– 1 pair of scissors
– 1 needle and thread
How to do
Cut out the shirt pocket from an old shirt.
And prepare sewing thread. Sew the pocket in the middle of the back of your pajamas.
The top of the pocket should be tightened.
The goal is that the ball does not move when you change position.
Don’t worry if it’s not pretty! No one is judging your sewing skills here!
Slip the ball into the pocket before you go to bed. And that’s it, no more risk that you put yourself on your back during the night.
2. Moisten, moisten, moisten
If you sleep in a room where the air is dry, it may promote or cause your snoring.
Dry air dries out the throat and nasal membranes, which contributes to congestion.
The air circulates more difficultly. By the way, the air makes the membranes vibrate more easily.
In this case, there are 2 ways to solve your problem.
Either you buy an air humidifier like this one.
Either you move to a humid tropical region 😉
3. If you are overweight, lose a few pounds
Being overweight can be the cause of snoring or in any case can make it worse.
When you are overweight, you may have excess tissue in your throat.
This contributes to creating this noise.
The more congested your throat, the more air is blocked.
It circulates with difficulty, which creates vibrations at the origin of the noise of snoring.
4. Raise the head of your bed slightly
Raise the head of your bed about 10 cm. Why ?
Because this way, your tongue will be less likely to move back and block your throat.
This trick makes it easier to open your airways.
What you need
– Blocks of wood 2 to 4 cm thick, bricks or books.
How to do
Don’t have any pieces of wood at home? You can go collect some wood scraps.
To do this, go to a carpentry or DIY store.
They should be flat, square in shape and 2-4 cm thick.
Make sure these wooden pieces are wide enough to fit the legs of the bed on.
Stack the wooden blocks one by one until you have reached 10 cm in height.
If you prefer to put books or bricks, just pile them under the legs of the bed.
Put them at the head of the bed.
In both cases, make sure the bed is stable and does not move.
This is even more true with books because of their uneven size!
5. Make sure your house is polished
As fun as cleaning can be… it’s about making sure your home is spotless.
And for that, nothing better than a powerful vacuum cleaner like this onewhich is certified for allergy sufferers.
Allergens such as pollen, dust, dead animal skin and other irritating and invisible materials can cause congestion.
They can irritate the airways while you sleep.
Both of these issues can contribute to snoring.
Also, be sure to clean the ventilation systems in your home regularly.
To discover : The 12 Secrets of People Who ALWAYS Have a Nickel House.
6. Try to figure out why you snore
Finding the real cause of what’s making you snore is far more effective than trial and error.
Take a look at your lifestyle and diet and ask yourself the right questions.
Are you overweight? Do you drink alcohol before going to bed? Ask your doctor if the shape of your mouth is responsible for your snoring.
The way you sleep when you snore can also provide interesting clues. Here’s why :
– If you snore with your mouth closed: If your mouth is closed and you snore, it may indicate a problem with your tongue and nose.
– If you snore with your mouth open: with your mouth open, the throat tissues are more likely to be the source of your snoring. If your throat is partially blocked, you’ll be tempted to force the air out when you sleep.
– If you snore when you sleep on your back: often when we lie on our backs we breathe through our mouths, which can make snoring worse.
– If you snore in any position : this may be a sign of a more serious problem, such as sleep apnea. Consult your doctor if your snoring is loud enough to keep your partner from falling asleep or if it wakes you up.
7. Use essential oils
If dry air and stuffy nasal passages cause you to snore, try adding different essential oils to your vaporizer or humidifier.
Some, like peppermint, can help open up your airways and clear your sinuses while you sleep.
What you need
How to do
About 30 minutes before slipping into bed, add 3 to 5 drops of peppermint or eucalyptus essential oil to your humidifier or your vaporizer.
First try adding just a few drops, then if you wish, increase the dose. The goal is not to create too strong a fragrance.
8. Adjust your pillows
Elevating the head can help open the airways and make breathing easier.
But be careful if your head is too straight, your airways may be constricted, which can cause you to snore.
If your pillow is too thick, or if you sleep on multiple pillows, try adjusting the height.
Not too soft and not too flat. This is important when it comes to laying your head on it.
It’s worth taking some time to find a pillow that holds your head and neck in a good position to help you breathe properly.
If you are looking for an anti snoring earpiece, I recommend this one.
9. Strengthen your tongue and throat
Strengthening the muscles in your tongue and throat can help reduce your snoring. Why ?
Because it decreases the chances of your tongue and throat collapsing when you rest.
As we age, we tend to snore more because our muscles lose tone and elasticity.
That means they can further obstruct your airways.
There are a number of exercises you can try. Many have been adopted by speech therapists or doctors who use them to help patients who have difficulty swallowing.
Here are some ideas for exercises to do:
– try to bring your lower jaw in front of your upper jaw, showing your teeth. Count to 10. Repeat this movement 5 to 10 times a day.
– work your tongue by repeating this sentence 10 times before going to bed: « the lips, the teeth, the tip of the tongue. »
– stick your tongue out perfectly straight as far as you can. Move it left, then right, touching the corner of your lips, but making sure it stays straight. Do this in front of a mirror at least twice a day.
10. Avoid alcohol and sedatives
Do not drink alcoholic beverages or take sedatives at least 2 hours before bedtime.
Why ? Because alcohol and sedatives can relax you and loosen the tissues in your throat.
As a result, they become bulkier and block the airways. Which leads to snoring!
Have you tried any of these tips to stop your snoring? Do you know any others? Let us know in the comments if it worked for you. We can’t wait to read you!
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Also to discover:
4 Essential Grandma Tips for Sleeping Like a Baby.
4 Snoring Remedies for a Good Night’s Sleep.