Are you stuck trying to fall asleep ahead of your partner to avoid their loud snoring? Or are you the one keeping the household awake with your deafening snores?
The Better Sleep Council suggests several potential and easy ways to reduce snoring. Before you try these techniques, however, if you are a chronic snorer, be sure to assess with a health professional that it isn't a sign of more serious health conditions such as obstructive sleep apnea.
Stay On your Side When you sleep on your back, your tongue can block your throat causing snoring. Side sleeping allows easier air flow and keeps the log-sawing to a minimum. Be sure to have good head and neck support by selecting the appropriate pillow. We have side-sleeper and many other pillow options for you!
Add Humidity to Your Environment Heating or air conditioning often results in drier air in your home. By using a humidifier in your bedroom, you'll breathe easier through the nose, thereby reducing snoring, which is a product of mouth breathing.
Breathe Steam Before Sleep Just prior to going to bed, either take a hot shower or put a towel over your head while leaning over a bowl of boiling water to breathe in steam and open up your nasal passages.
Lubricate Your Nose and Throat Use sesame oil or clarified butter (ghee) to lubricate your nasal passages ahead of going to bed. This is an age-old Ayurvedic remedy to help silence snoring.
Anti-inflammatory foods that decrease swelling in the respiratory passages and lessen throat vibrations are also possible snore-deterrents. Options include a few sips of olive oil or honey dissolved in hot water or tea (try ginger or chamomile teas for added sleep benefits).
Try Spice and Herbal Extracts Turmeric is highly recommended for snoring relief because of its antiseptic and immune-boosting qualities. Another Ayurvedic remedy, mix it with hot milk and sip 30 minutes before bed. Or try putting a few drops of peppermint oil in some warm water and gargle it before bed. Alternatively, put the peppermint oil (or tea tree or eucalyptus oil) into the steam water or humidifier water mentioned above.
Elevate your Sleep with an Adjustable Base Adjustable bases can be life-changing for so many reasons from relieving aches and pains to other ailments such as acid reflux or sleep apnea. And if you or a partner's sleep is disrupted from snoring, you can remedy that by elevating your upper body via a powered adjustable base.