You’ve been around the block with all the sprays, pills and syrups touting to cure you of your rattling snores. If you’re like the majority of people, you know that all of these provide temporary relief, at best. There isn’t one magic solution to counter snoring issues and sleep apnea. But what if we told you that stopping snoring may not be as hard as you think?
Sometimes all you need is a few simple lifestyle adjustments to help you eliminate snoring. We know it’s not easy, our lives today are cluttered with so many endless responsibilities that all you want to do at the end of the day is flop into bed and drift off into la la land. Trust us, try these small steps and you’ll see a marked improvement in the quality of your sleep.
- Follow a good sleep schedule.
Good sleep hygiene is the most important way to avoid sleep issues like snoring or sleep apnea. Going to bed and waking up at the same time trains your body to follow a schedule. Bad or irregular sleep habits mean that your brain is perpetually confused if 2a.m. is a time for rest or should it stay in a party mode. Follow a routine every night before going to bed, so that your brain understands that it’s power down time. Set an alarm and wake up at the same time every day. Do it often enough and you train your brain to follow a sleep rhythm. Believe me; you’ll see definite improvements in the long term.
- Breathe correctly
This one seems almost too good to be true. Just breathing? Yeah but breathing correctly. Did you know most of us don’t breathe the right way? We take in short rapid breaths, when we should be taking in deep, purifying breaths that fill our lungs to capacity. Try breathing using anti snoring devices that expand your nostrils and you’ll see the difference. As a fun experiment, one fine afternoon my colleagues and I stuffed our noses with silicone nose vents and slapped on nasal strips to see if it helped us in taking deep breaths. Astonishingly it was like someone turbo-charged our sinuses, we all agreed that it definitely made a difference. Did we look a bit silly while doing it? Sure, but it was all in the name of research!
- Stop drinking alcohol or eating heavy, spicy meals a couple of hours before bedtime.
This means stepping away from the greasy boxes or Indian take out or the nightcap just before bed. Alcohol and other stimulants disturb your sleep pattern because your body is working too hard to digest all of it. Try to eat light, easily digestible meals and avoid alcohol at least 3 hours before bedtime to get snore-free nights. You won’t know the difference, but your partner will thank you for it.
- Heard about the mandibular advancement device?
Some people are prone to snoring just because they have a soft, wide palate that blocks the throat passageway or an elongated uvula (the bell like thing hanging off the back of your throat) which obstructs airflow. The American Dental Association recommends wearing a mouth guard or retainer that pushes forward your palate as you sleep. They are customizable to fit your mouth and help stop snoring by improving the intake of air as you sleep.
- Try alternative therapies like acupressure or yoga.
Now I know what you’re thinking, you don’t believe in all this mumbo jumbo but hear me out, this stuff actually does work. Take the snoring ring for example; an independent study has proven that wearing the acupressure snoring ring helped 85% of people to significantly reduce snoring. It activates the ulnar nerve effectively reducing snoring.
Yoga and meditation have also proven to reduce stress, which is the primary cause of sleep disorders such as snoring and teeth grinding. Yoga has the added benefit of toning your muscles so not only will you stop snoring but will also become fit and healthy.
What natural solutions do you use to stop snoring? Share your wisdom with the others in the comments!