10 Easy Snoring Remedies: How to Stop Snoring
If your partner's loud snoring ring through the halls all night，it can be a nightmare for a variety of reasons. You may wake up tired all the time because you find it difficult to fall asleep, stay asleep or go back to sleep during the night. Also your partner may wake up all the time because he or she didn't sleep restfully (perhaps because of your repeated elbowing to get him or her to shut up).
What to Do When Your Partner's Snoring Keeps You Up All Night?
1. Change sleeping position.
When you are lying down, the root of the tongue is easy to fall back, which will clog part of the airway to narrow it, easily causing snoring. So those snorers had better sleep on their side. Some people may fall asleep on their side, but wake up to find that they are lying on the back again. You can appropriately increase the pillow height, such as pad two pillows, which can also open the airway to a certain extent, and relieve snoring.
2. Lose weight.
Those fat people tend to be more likely to sleep and snore, because their pharyngeal wall is relatively thick, but the soft palate, small tongue, tongue body and other organs are relatively enlarged. In addition, the nasopharyngeal cavity is relatively narrow. All these symptoms are easy to occur in the airway obstruction after falling asleep. Losing weight can significantly improve snoring.
3. Don't drink alcohol before sleep or take less sedative drugs.
Alcohol stimulates the upper airway, causing inflammation and aggravating snoring. Because it can numb the throat muscles to make it relax, leading to airway obstruction. Drinking will also cause rapid heartbeat, shortness of breath and other nervous excitement performance, thus aggravating or inducing snoring. That is why people are recommended not to drink before going to bed within 4 hours.
4. Poor sleep habits.
Poor sleep habits can also aggravate snoring symptoms, such as staying up late or working for a long time, because the pharyngeal muscles are more likely to relax, inducing or aggravating snoring. So a regular sleep schedule - early to bed and early to rise can make a man reduce snoring to some extent.
5. Remove the allergens from the bedroom.
If people are with respiratory allergies, they may not get a good night - nasal congestion, post-nasal drip, and itchy nose and eyes - all of these symptoms will cause night-time awakenings and disturbed sleep. So it will be a good idea to remove these allergens from bedroom, such as keeping pets out of the bedroom, doing away with dust mites, eliminating pollen.
6. Drink more water and humidify your bedroom.
Preventing the nose and soft palate secretions from getting sticky when you are dehydrated, making sure you replenish enough water every day to help you stop snoring.
7. Treat common nose problem.
Some diseases in the nose can increase the risk of sleep apnea. If you experience difficulty with allergies, smelling problems, structural problems or sinus problems, see a doctor to eliminate the problem and find the right treatment plan for you.
8. Eliminate some serious diseases and seek medical attention promptly.
Snoring is sometimes just a symptom for some serious disease. So if people are snoring for a long time, it will be very urgent to see a doctor.
9. Use sleep ventilator.
Sleep ventilators are effective ways to relieve discomfort and act as anti-snoring solutions for those suffering from sleep apnea, improving daytime fatigue and sleepiness, and reducing the incidence of cardiovascular events. The sleep ventilator passes through the nose and throat, and the mask provides continuous positive airway pressure to the patient’s respiratory tract. This prevents the patient from suffering from sleep apnea due to a narrow airway. Studies have shown that those patients who have treated with sleep ventilators would have a lower risk on many snoring complication. Another important point is that sleep ventilators are medical instruments and should be consulted before purchase and use.
10. Oral appliance - "anti-snoring clip".
It is mainly suitable for patients with moderate OSAS or patients without temporomandibular joint dysfunction, difficulty in opening the mouth, and nasal congestion. Also there are other devices, such as vosaro anti-snoring chin strap, alayna snorepin anti-snoring aid, breathe right lavender nasal strips, best oral mouthguard, fitplus bed wedge, medicine shoulder relief wedge and body pillow system, helping reduce snoring.