10 Snoring Remedies

by Denise Wagner on January 30, 2013

3. Open nasal passages

Clearing your nose with a humidifier, saline spray, or nasal strips can help lift nasal passages. If you have medication for allergies, take them prior to bedtime. If you have chronic respiratory issues, consult your doctor and have it treated.

4. Quit smoking

Research studies show that there is a greater risk of snoring among smokers compared to former smokers and those who never smoked. Smoke causes inflammation and disruption of the upper airway causing an increased congestion in the passageway. If you are a snorer and a smoker, you can either quit snoring or smoking.

5. Avoid alcohol, sleeping pills, and antidepressants

Too much alcohol in your system while you sleep will relax your tongue and throat muscles even more, and make your snoring worse. Even non-snorers can snore through the night after alcohol consumption. Limit your alcohol intake and abstain from it for at least four hours prior to bedtime. If you are taking prescription medication to help you sleep, seek your doctor’s advice as these have similar effect on your muscles as alcohol.

6. Watch your food intake

Eating heavy meals or snacks before bedtime can result to food pushing up against the diaphragm and cause snoring. Certain foods are also known to contribute to snoring – examples include but are not limited to dairy products, fatty foods, processed foods, and tomatoes. These foods are known to increase mucous production that can constrict air passages thereby making your snoring problem worse. Milk before bedtime, is not ideal then. Instead, try other warm drink or a cup of relaxing tea before sleeping.

7. Establish regular sleeping patterns

Causes of snoring could be contributed to lack of sleep and exhaustion. Develop a stable sleep schedule by going to bed at approximately the same time every night, sleeping the same number of hours, and waking the next morning at a predetermined time.

8. Snoring exercises

Certain exercises can be very helpful in improving the strength and firmness of the muscles associated with snoring. Examples are jaw exercises, facial exercises, and singing. They can help position your jaw appropriately to correct breathing while you sleep and strengthen appropriate muscles.

9. Homeopathic remedies

There are herbal pills, anti-snoring sprays, teas, and other over-the-counter products especially formulated to alleviate snoring.

(Continued on Next Page…Medical Cures)

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