Stop Snoring
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March 8, 2008, last updated February 20, 2013
By Susan M. Callahan, Associate Editor and Featured Columnist
Sleep on Your Side. Studies of snorers have shown that
most snorers sleep on their backs. Sleeping on your side
can help reduce snoring. But how do you avoid sleeping
on your back? Try impeding your comfort. Remember the
fairy tale of the princess who couldn’t sleep because of a
pea underneath her mattress? Try putting a tennis ball
behind your back. When you roll over on your back, you
will become uncomfortable, forcing you to turn over. After
a while, you will find that you sleep less and less on your
back.
Raise Your Head. Adding height will open the throat more,
reducing snoring. Use an extra pillow or a thicker one.
Skip Milk. Dairy products are known to increase the
mucous in your throat and nasal passages. Eliminating
them will decrease congestion and snoring.
Lose Weight. You need clear airways to breathe. A heavy
chest or heavy throat will close more of your air space,
causing snoring.
Don't drink alcoholic beverages, take sleeping pills,
tranquilizers, or antihistamines right before going to sleep,
they will cause your muscles to relax and limit your air
passage way.
Relax Your Throat with Tea and Honey. Did you know that
many opera singers drink tea with honey to open their
throats for singing? Tea and honey also open the throat for
breathing, helping to prevent snoring.
Don’t Smoke. Smoking closes air passages, increasing
snoring.
Avoid Big Meals. That “stuffed” feeling means that you
have crowded your diaphragm, giving you less room to
breathe, and increasing the chances that you will snore.
Nasal Strips and Nasal Sprays. Yes, some of them work.
Try one at a time, one per week until you find one that
works for you.
Steam. Anything that reduces congestion will help to
reduce snoring. Humidifiers help by reducing inflammation
of your nasal passages.
Firm Pillows. If your pillow is too soft, it may cause your
throat to relax too much during the night, causing snoring.
Vocal Exercises for Snoring. The inner mouth is a complex
space which include he tongue, the soft palate and other
muscles. There are exercises which you can do to tighten
these muscles and help gain some control over your
snoring.
[Update:
Change and Old Mattress to Stop Snoring. From my
personal experience, I can tell you that I was a habitual
snorer. A family vacation to a town near the ocean helped
me discover why. During the vacation, I slept soundlessly
--- not a hint of snoring, not even once. Yet, as soon as I
returned from the vacation, I started snoring again. Thus, I
knew that the problem was somewhere in my environment.
One part of the problem was dust accumulated under the
bed. However, remedying that problem did in fact decrease
my snoring. It didn't eliminate it.
It wasn't until I slept on the couch just to test my theory
that my snoring stopped completely. The problem, it turned
out, was the mattress. If you're like me --and most people
--- you probably are sleeping on the same mattress for
many years. Mattresses are perfect environments for mites,
fungus and bacteria, all of which can irritate your air
passages and trigger congestion and snoring.
In fact, a 2012 study from the International Emergency
Medical Development Center, Show Chwan Memorial
Hospital in China found that daily vacuuming of mattresses
significantly reduces dust mite allergens. Daily vacuuming
can reduce dust mite allergens by up to 85%. To achieve
these levels of dust reduction, you should vacuum daily for
about 8 weeks.
The morale of the story is you should change your
environment to try to isolate the reason for your snoring.
If the problem is your mattress, toss it. If tossing is not
feasible, consider covering your mattress with a
hypoallergenic covering or vacuuming your mattress every
single day. ]
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