There are many different types of treatment options for snoring issues. Some are more practical, while others are very advanced and complex in nature. Whether you’re a subscriber to the no-nonsense approach of grandma’s advice or prefer the miracles of modern science, there are many popular remedies for snoring cessation.
Sleep on Your Side
The most often recommended do-it-yourself treatments for snoring are to lose weight and change the position in which you sleep. Sleeping on your back actually encourages the soft palate to relax, which can obstruct the airway and lead to snoring.
By training yourself to sleep on your side, you can sometimes eliminate this particular reason for snoring. Grandma had it right, however, when she came up with the idea of using a tennis ball.
The Princess and the Pea
You might remember the story of the Princess and the Pea. The princess was visiting someone (I don’t remember who!) and had to sleep on top of many piled-up mattresses. Under the very bottom mattress, there was a single pea. Because she was such a sensitive soul, the tiny lump made by the buried pea caused the princess to toss and turn all night long.
In a similar manner, if you place a tennis ball into a sock (then attach the sock to the back of your pajamas with a safely pin), you will have created an uncomfortable position for sleeping. Your natural response will be to turn to your side, rather than sleep on the lumpy tennis ball. In time, it’s believed that you will have a natural tendency to sleep on your side, rather than on your back, and will no longer need the tennis ball.
Raise the Bed
Another home remedy for snoring is raising the head of the bed at least four inches. You can do this rather easily by placing rolled up towels below the mattress, or by placing bricks, or other blocks, under the two headboard-end legs of the bed. This is believed to make breathing easier in addition to forcing your tongue and jaw slightly forward.
If you smoke, you’ll want to try to quit – or at the very least cut back on the amount you smoke each day. You should also limit your exposure to second-hand smoke. In some lines of work, this is more difficult than others. However, the less you’re exposed to smoke or second-hand smoke, the more relief you’ll have from snoring.
Use Nasal Strips
Nasal strips are another option that have become popular for those who want to treat their own snoring problems, or are simply desperate for their partner’s snoring to go away. In addition to the nasal strips, some manufacturers of snoring products also have a spray for the back of the throat. You should try both products before deciding to give up altogether.
If Natural Remedies Fail
Of course, not everyone has the same faith in home remedies – and some have a different or more severe cause for their snoring. There is no treatment that’s one size fits all (if that were the case there wouldn’t be so many treatments).
If these things aren’t working for your snoring problems or those of your partner, you may have a more serious problem – such as sleep apnea. Under a doctor’s care, you can use oral appliances and facemasks to help combat the snoring problem and other related issues.
If you suspect sleep apnea, you should seek the care of a qualified medical professional immediately. This is a potentially life threatening illness that should not be ignored. Snoring doesn’t have to ruin your social life or place your partner in another room. You can combat the effects of snoring if you’re willing to make the effort.