Home Remedies for Snoring
Snoring can be a pain not only for the snorer who never seems to get a good night's sleep, but also for their partner who tosses and turns all night as well. Rather than give in to a life of restless nights, there are several things you can do about it. Before consulting a sleep specialist you may want to try some home remedies that just may do the trick.
Soft palate exercises are one thing you can do which may help to alleviate snoring. There are muscles located in your throat which cause snoring when they relax. Many people with weak soft palates are snorers. To do this soft palate exercise, simply put the tip of your tongue on your palate, and then suck on the back of your tongue. If you can feel that your palate is strained and tightened you are doing it right.
Many people who snore only do so when they are lying on their backs. Getting yourself to sleep on your side can be difficult if you feel most comfortable on your back. In order to prevent yourself from sleeping on your back, you must make it uncomfortable. This can be accomplished by sewing something into the back of your night shirt or placing a tennis ball in a sock in your pajamas. There is no way you'll end up sleeping on your back with these obtrusive objects between you and a good night's rest.
There are some other simple things you can do before you go to bed to prevent snoring. Don't drink alcohol before bed since this further helps to relax the soft palate creating ideal conditions for snoring. You should also avoid dairy products before bed as well since this increases mucus production. Removing some of the pillows you sleep on may have an effect as well since the higher your head is propped up the more of a severe angle your air passage sits at.
While home remedies are great to try, keep in mind that not all snoring can be so easily cured. Snoring may be a sign of sleep apnea, which is a condition in which you actually stop breathing for several seconds while your sleep. This can lead to heart conditions and other serious problems if not fixed. If you find that home remedies aren't working it's time to seek medical advice.
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