There’s no shame in being a snorer. At some point in our lives, all of us have been guilty of making a little too much noise in our sleep and whether we’re a one time offender or a notorious snorer, there are a number of things that we can all do to stop. If you’re concerned about your snoring habit, first try going to your doctor to rule out any internal problems.If, however, there is no persistent issue with your breathing or nasal passages, it might be time to take matters into your own hands. These natural tricks might not seem like much but once you see how effective they can be, you will be in for a surprise.
- Use A Saline Spray
Snoring is often a direct result of seasonal allergies or illnesses and if you’re suffering from a one time thing, a saline solution could be all it takes. While you can buy these kinds of nasal sprays from your nearest drugstore, they’re just as easily made at home and can be incredibly cheap. All you need to do is mix two teaspoons of salt with one cup of distilled water and store the liquid in a sterilized spray bottle. Applying the water to your nose before you go to bed will help to wash out any built up mucus and soothe inflammation in your nasal passage.
- Humidify Your Air
Is the air in your bedroom too dry? It could be having an adverse effect on your breathing at night. Breathing in too-dry air can cause your throat to dehydrate, leading to congestion in the mouth and nasal passageways. The more congested these areas are, the less easily air will be able to pass through your mouth and nose while you’re sleeping. Buying a humidifier can help to moisten up the air in your bedroom, getting rid of your snoring problem once and for all!
- Exercise Your Tongue and Throat
Building up your muscles can help to improve the strength of any part of your body and when it comes to your tongue and throat, it’s a similar story. Doing strengthening exercises can increase the elasticity in your tongue and throat, meaning they’re less likely to constrict your airways while you’re asleep. Protruding your lower jaw over the upper jaw for 10 counts throughout the day can work wonders on the strength on the area, helping to nip your snoring habit in the bud!
- Do A Spring Clean
Maintaining the cleanliness of your home is essential to your physical and emotional well being and when it comes to snoring, it can pay off in a big way. When allergens like dust, pollen and mites are left to build up, they can begin to have an adverse effect on your airways, irritating your breathing passages. The more irritated your breathing is, the more likely you are to snore in your sleep. To cut down on this, make sure you change your bedding regularly and keep your floors and ceilings dust free. You will sleep much more soundly in a cleaner home!
- Adjust Your Pillows
Often, it is the angle of your head while you’re sleeping that really affects how you’re breathing at night and if you’re fed up of persistent snoring, readjusting your pillows can make all the difference. Keeping your head elevated while you sleep is a great way of opening up your airways and reducing your snoring. Be careful, however; if your head is too high, your airways can get even more constricted which can lead to further snoring.