Your Nasal Passages
your snoring problems are related to blocked or constricted nasal
passages, there are several things you can do to help clean them before
going to sleep. By far the easiest stop snoring tip is to take a hot
shower immediately prior to going to bed.
will help loosen any
mucous that may be clogging your nostrils, and it is especially useful
for those with allergies or a cold which is causing their snoring to
worsen. Another option is to use snoring
sprays which can also help to
loosen mucous. Either way, be sure to blow your nose thoroughly,
whether in the shower or after using a nose spray, because this will
help to remove the mucous that you have loosened up.
a shower before bedtime also raises your body temperature, which then
slowly drops again as you're lying in bed. This slow change in body
temperature will help you to relax and fall asleep more easily.
popular option for clearing out your nose is using a neti-pot, which is a
device that you
put directly into the nostril, which pours water or a saline solution
into the nostrils.
is again to loosen up and remove any excess
mucous that may clog your nasal passages. In fact, this a centuries old
device that many people still report having great success with. The
best neti pot we could find in terms of quality and price was the Himalayan
Institute Ceramic Neti Pot.
Yourself from Dust or Allergens
you find that your nasal passages are clear when going to sleep, but
blocked when you wake up, then you probably have a problem with excess
dust or allergens clogging your nostrils while you sleep.
One of the
biggest things that causes this problem is allowing pets on your bed.
When a pet sleeps on the bed with you, you are constantly inhaling both
pet dander and hair which can quickly block your nasal passages.
you do not have pets or they aren’t allowed on the bed, then it is
time to look around your room for other sources of dust or allergens.
By keeping your bedroom clean and free of dust, you can allow your
nasal passages to remain open throughout the night.
probably goes without saying, but it is extremely important for
all aspects of your life and health to remain well hydrated throughout
the day. Staying well hydrated does many important things
including keeping your nasal passages from becoming blocked with
mucous, as well as keeping your mouth and throat well lubricated while
fact, making sure you consume enough water each day can go
a long ways towards helping to alleviate your snoring problems.
Although make sure you don’t drink anything too close to bedtime if you
have issues waking up with the need to urinate throughout the night.
The fewer disturbances you have in your sleeping patterns will
definitely help you to sleep more soundly and snore less.
is one stop snoring tip that many people do not know about. There
are actually quite a few tongue,
jaw, and facial exercises that can be
done which will actually help to lessen or even stop the snoring
altogether. This is true for people snoring from both their mouth
or nose. Snoring
exercises take very little time to do, and most can be
done while at the office or while watching television.
may not believe it, but singing
and voice exercises are actually some of the most useful
things you can do to lessen your snoring. This
is especially true of voice exercises and warm-ups like the ones that
professional singers use before a performance.
are literally thousands of herbal supplements on the market which
claim to help you sleep better and snore less. The only problem with
these is that they work extremely well for some individuals, while
others report very little to no difference when using these
No matter what, you
should make sure to check
the ingredients list of any supplement carefully before
deciding to use them, and it also wouldn’t hurt to check with your doctor
just to make sure that you won’t have an allergic reaction or side
effect brought on by the supplement interacting with any medications
you are already taking.
most of these supplements have been proven to help a person
sleep more soundly, which should lessen snoring. Also, many of the
herbs in these supplements have been used for centuries to help with
On Your Side
people with snoring problems report that they normally only snore
when they sleep on their backs. Still, trying to force yourself to not
sleep on your back can be quite difficult and many people end up
rolling over onto their back even if they fall asleep on their
people recommend sewing
a tennis ball into your nightshirt, which
will make it uncomfortable and almost impossible to sleep on your back.
There are also devices on the market that give the user a small
when they turn on their back and start snoring, which
wakes the person and reminds them to roll back onto their
the very best option is to look at some snoring
pillows which are especially designed to make back
sleeping uncomfortable. Although some of them can be quite expensive,
you should look at them as a worthwhile, long-term investment.
personal favorite anti-snoring pillow is the Sona
Mild Sleep Apnea Pillow because it's
the only pillow that has been officially approved by the FDA.
Using New or Different Pillows
stop snoring tip relates to both clearing your nasal passages and
also sleeping on your side. If you find you snore while sleeping on
your back, then maybe you should consider a snoring pillow, which will
to sleep on your side.
your snoring is related to blocked nasal passages, then using a new
pillow can reduce dust and allergens and help you to sleep better. It
is also recommended to put
your pillow in the dryer on the fluff
setting every week or two to remove any excess dust that may have built
final stop snoring tip is to use an anti-snoring
device if you find
your snoring is unbearable. Some people report that these devices can
be a little uncomfortable at first, but still it is always worth a shot
if you are
serious about stopping snoring once and for all.
to Prevent Snoring
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