Some people snore occasionally, but, there are people who snore regularly. It means something serious. Snoring is a symptom of sleep disorders such as sleep apnea and it can happen with diabetes, obesity, heart disease, and chronic health conditions. Snoring is not just bad for your health but it can keep your partner awake at night and can cause serious rifts in the relationship. 

What causes snoring?

Snoring happens whenever air can’t move freely through the nose and throat while sleeping. It creates the tissues vibrate that gives the snoring sound. People who snore have too much floppy tissue that vibrates. Your tongue position gets into the way of breathing. 

If you snore regularly at night, it might cause sleep disruption resulting in irritability, daytime fatigue, and enhanced health problems. Moreover, if due to your snoring, your partner remains awake, it might create significant relationship problems. There are several effective snoring solutions, which can help you as well as your partner sleep properly at night and they can overcome relationship problems.

Self-help strategies

There are a lot of anti-snoring devices that are available on the market these days, however, finding the best one may be a daunting job. There are a lot of proven techniques, which can help you with snoring relief symptoms. Every remedy may not be right for all people though to stop snoring you need lifestyle changes, patience, and experimenting with various solutions. 

Bedtime remedies 

  • Change the sleeping position

If you elevate your head by four inches, it might ease your breathing and make your jaw and tongue move forward. There are particularly designed pillows that prevent snoring by ensuring the neck muscles do not become crimped. 

  • Sleep on the side

Try to sleep on your side instead of your back. 

  • Try anti-snoring mouth appliances

These devices open the airways by bringing the tongue forward and lower jaw forward during sleep. The dentist-made appliances may be expensive but you will come across the cheaper DIY kits too.

  • Keep the air of the bedroom moist

Dry air may irritate membranes in the throat and nose and a humidifier might help with the swollen nasal problems.

  • Clear nasal passages

If you have a stuffed nose, clear the nasal passages before going to bed. If you use a nasal decongestant, neti pot, or nasal strips, then you can breathe easily during sleep. When you have allergies, minimize dust mites and use an allergy medicine. 

Lifestyle changes

  • Weight loss

Weight loss can reduce the fatty tissue at the back of your throat and stop your snoring.

  • Quit smoking

When you smoke, then you escalate the possibilities of snoring. Hence, you must quit smoking which can give you snoring relief.

  • Avoid sleeping pills, alcohol, and sedatives

Sedatives, alcohol, and sleeping pills can relax the muscles in your throat and can interfere with your breathing.

  • Be careful regarding the food you eat

Eating large meals or if you consume foods including soymilk or dairy before bedtime, then it might making your snoring worse. 

  • Exercise

Exercise may minimize snoring. There are exercises that can strengthen the muscles in the throat. 

If you have tried various snoring solutions without any success, do not give up hope as medical options can make a lot of difference.