6 Easy Snoring Remedies If You’re the One Making All the Noise

by Yuen Yi Ying
HEALTH  |  April 02, 2018
  • Do mouth and tongue exercises
    1 / 6 Do mouth and tongue exercises

    Wacky but true. A Brazilian study discovered that participants who tried some mouth and tongue strengthening exercises cut their snoring episodes by 36 per cent and reduced the volume of their snoring by 59 per cent. Exercises included trying to push the tongue against the roof or floor of the mouth, chewing on alternate sides, as well as pressing the sides of the mouth outwards with a finger.

    All Photos: Pixabay

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  • Sleep on your side
    2 / 6 Sleep on your side

    According to a Mayo Clinic report, sleeping on your back could cause your tongue to sag backwards, creating those dreadful noises. Remedy the problem by sleeping on your side. If you often roll onto your back while you snooze, prop yourself to the side with a pillow or folded blanket against your back. Or if you can’t sleep unless you’re on your back, try turning your head to the left or right instead.

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  • Avoid alcohol and smoking
    3 / 6 Avoid alcohol and smoking

    Besides having adverse effects on your health, both have been known to cause nasal congestion — smoke from cigarettes dry out and irritate the lining of your nose, mouth and throat, while alcohol makes your muscles relax too much. By cutting down on these habits, for at least a few hours before bedtime, both you and your partner may get better sleep.

    (Also Read: Does Alcohol Tolerance Change With Age? This Study Has The Answer)

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  • Keep your mouth closed
    4 / 6 Keep your mouth closed

    Mouth breathing is another reason for sonorous snoring. To see if this could be your problem, close your mouth and try making snoring noises. If you’re still able to snore, try elevating your head at night with an extra pillow. Alternatively, there are less glamorous but effective options including using a chin strap that either slings over your ear or head, or using adhesive patches that are designed to keep your mouth closed.

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  • Breathe well
    5 / 6 Breathe well

    If you naturally tend to get congested when you sleep, try some helpful products that can be bought at a pharmacy. You could use a nasal spray to humidify your nose and clear allergens, or you could pick up adhesive nasal strips that help keep your airways dilated through the night.

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  • Lose weight
    6 / 6 Lose weight

    When you’re on the heavier side, your physical mass and fat can compress airways, causing you to snore while you sleep. Vibrations from your snoring could also cause inflammation and damage your carotid artery, leading to potential atherosclerosis, the hardening of arteries which could cause heart attacks, strokes and death.

    (Also Read: 7 Low-Calorie Foods That Keep You Full And Help You Lose Weight)

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