Sleep Better Tonight!

Once you have identified the cause of your snoring from the previous section, you are now ready for some simple home remedies to help you sleep better tonight!

1. Sleep on Your Side
One of the best stop snore home remedy that I can offer you is to try and change your sleeping position. Did you know that by lying on your back you increase the chances of snoring at night? Also, sleeping on your stomach is stressful on your neck and spine. Try falling asleep on your side at night as it is much harder to snore in this position. A trick I use is to put a pillow just behind me to prevent me from rolling onto my back. If you choose to sleep on your side, try grasping a soft pillow between your knees to improve sleep posture and overall comfort. This will help cure snoring for those who are not too badly affected by it.

2. Weight and Snoring
If you are overweight, you may have more fat around your neck that is blocking your airways at night: this blockage causes the snoring. The best thing for you then would be to find a good diet and exercise plan that will help you lose weight. Not only will you become fitter but you will find that your snoring will be reduced dramatically. I highly recommend you begin losing weight if it is plaguing you – it will definitely reduce snoring and get you on the fast track to a healthier lifestyle!

3. Avoid alcohol and sleeping pills
Both alcohol and sleeping pills can depress your central nervous system and relax the muscles of your throat and jaw, making snoring more likely. These substances are also known to contribute to sleep apnea, a dangerous condition that has been linked with cardiovascular disease. And they should never, ever be used together. If you have difficulty sleeping without either one of the above-mentioned substances, you should consult your doctor. A glass of wine is alright: but try skipping it for a few weeks to see if this method helps stop snoring for you.

4. Avoid dairy products
Dairy products are known to cause mucus buildup which might limit air flow in your respiratory system. Try taking a little honey to sooth your throat before going to bed and use this in combination with the other simple tips to prevent snoring.

5. Clear your airways!
Chronic respiratory allergies (such as sinusitis) may cause snoring by forcing sufferers to breathe through their mouths while they sleep as their nasal cavity is blocked. Taking an antihistamine (such as loratadine) just before bedtime may help. If your nose is stuffed up, try using an over-the-counter saline spray or a humidifier to decongest.

6. See a Doctor if You Are Pregnant and Snoring
Sometimes, women who are pregnant will begin to snore. The snoring may begin because of the increased body weight and because the hormonal changes of pregnancy cause muscles to relax. Whatever the cause, you should seek a doctor’s opinion if you’re pregnant and snoring as this might lead to oxygen deprivation for your baby.

7. Elevate your head
Sleeping with your head raised may take some of the pressure off of the airway, making breathing easier. Raise the head of the bed by putting blocks under the bed posts, or prop up your upper body (not just your head, which can actually inhibit breathing) with pillows. Consider investing in a support pillow that cradles your head and neck in an optimal position. Every member of my family has switched to one and we haven’t looked back since!

8. Set Goals
As snoring cannot be eliminated completely overnight, it is important that you set achievable goals and work gradually toward your target. Try to get constructive feedback from your sleeping partner about changes to your snoring habits as you use some of the recommended products to stop snoring. Remember that it is important to not feel ashamed about it, as the steps to cure snoring might differ from person to person and you will definitely maximize your chances if you had a supporting partner!