4 Snoring Remedies For Calmer Nights

Snoring is not always a harmless nocturnal habit. Aside from keeping any partners or roommates awake at night, it could also worsen your own sleep quality, leaving you feeling less rested in the morning and more prone to feeling fatigued and ill. However, there are several approaches to correcting the issue, so let’s explore some of them.

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Address Nasal Congestion

If your nasal passages are blocked at night, you might be snoring due to having to breathe through your mouth. If you think congestion might be the issue, then there are several approaches ot take, such as taking a warm shower or using a saline spray before bed. Congestion might also be due to physical blockages in the nose, which can result in sleep apnea. Talking to your doctor about potential approaches, such as surgery to help keep your airways open, might help you sleep a lot better at night, addressing your snoring at the same time.

Train Yourself To Sleep On Your Side

It might be the case that gravity causes your tongue and soft throat tissues to slide downwards while you’re lying on your back, which can narrow your airway and lead to snoring. Improving your access to oxygen can improve your sleep quality and decrease snoring, so try training yourself to sleep on your side. You can do this by placing a supportive pillow behind your back, holding onto a body pillow at night, or even using an anti-snoring belt to keep you from rolling onto Side sleeping isn’t going to help with every kind of snoring, especially where congestion and medical conditions are involved, but it’s worth trying.

Maintain A Healthy Weight

Excessive weight can worsen snoring by increasing pressure on the airways when you’re lying down, especially around the neck and upper body. Even making small changes to your weight by eating more balanced meals and moving more regularly could make a big difference. Your weight might not be the only thing contributing to snoring, but the improved muscle tone, energy levels, and breathing patterns earned through exercise should improve your sleep quality regardless. It’s always a good idea to address the role your health has in your sleep, which includes not just weight but also allergies, alcohol use, and your anatomy.

Try An Anti-Snoring Mouthpiece

Some people snore because the jaw, tongue, or soft tissues shift during sleep and narrow the airway. In these cases, an anti-snoring mouthpiece may help. Some of these work by holding the lower jaw slightly forward, which can create more space at the back of the throat, while others hold the tongue in place, preventing it from falling backwards as you sleep. These can be a little uncomfortable if not well-fitted, however, so it’s typically best to work with a dentist to create the one that best suits your needs rather than buying generic, over-the-counter options.

Which of the tips above might work best may depend on a host of issues, such as the cause of snoring in the first place. It’s worth trying each out to find the one that works best for you.

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