4 Effective Ways To Stop Snoring For Good
The first thing you should do before trying any of these methods you should consider visiting your doctor. Similar to a continuous cough, persistent snoring could be the precursor to some much scarier diseases. If you are snoring because of congestion due to allergies, or a cold you shouldn’t be worried. This is completely normal and once your congestion clears up, your snoring should go away as well. However, frequent snoring could be the cause of an airway deformity, or your uvula and palate may be too long and unintentionally block your airways, which could result in sleep apnea. Now that you’re more informed, here are a few tricks hat should end your snoring…
1. Try a homemade nasal spray.
If your snoring is caused by a common cold, or allergies, clearing your nasal passages may be the key to a night free of snoring. All you need to make the perfect homemade nasal spray is a cup of distilled water, and two teaspoons of kosher salt mixed together in a clean spray bottle. Spray your homemade solution into both of your nostrils right before you go to bed, and that should clear away any mucus build up, so you can breathe clearly throughout the whole night.
There have also been studies done on another option that should work if you are unsuccessful with the first treatment method. Saline solutions have been proven successful because it moisturizes your dry, irritated nasal passages, and relieves any inflammation that may be constricting your airways. Additionally, if you use a saline solution with the salt mixture, it should kill the cold causing bacteria, and treat your sickness. However, if your snoring lingers for an extended period of time, you should schedule a visit with your doctor.
2. Your throat needs exercise too.
Just like you need to exercise your muscles to keep them toned and tight, your throat needs a good workout to help prevent the collapse of your airways while you sleep. There are actually quite a few exercises that are effective in strengthening your throat that include closing your mouth, and pursing your lips for 30 seconds, and flexing your jaw to the left and right with an open mouth for 30 seconds on each side.Additional exercises that can be done are reciting the alphabet loudly for three minutes three times a day, and touching your tongue to the back of your front two teeth, and begin to slide it backwards, then forward again, continuing to repeat the process for three minutes.
3. Lose a little weight.
As you start to become overweight, fat begins to build around your throat, which can cause the tissues around your airways to thicken. This may result in an increased pressure that can constrict your airways while you sleep. If you start losing weight the tissues will begin to loosen back to what it was before, and reduce the constricting airways, which should hopefully eliminate your snoring problem.
4. Try sleeping with a MAD.
A mandibular advancement device is a mouthpiece you wear while you sleep to help prevent the obstructions of sleep apnea, and any other deformities from blocking your airways while you sleep. You can either get one made from a custom mold of your bite, or an adjustable hinged model that allows your mouth to move a little bit more freely. MADs work by pulling your lower jaw into a more forward position, which reduces all restriction and widens your airways for ideal breathing.