Scientist estimate that around 40% of adult males and almost 25% of adult females suffer from chronic snoring. Even if you don’t have any snoring problems, chances are, you know someone who does. While this might seem like a miniscule problem, snoring can actually be serious business.
For instance, snoring frequently causes marriage problems. A snorer often prevents his spouse from getting a good night’s sleep. That leads to sleeping in separate rooms. And we’re sure you’ll agree that this is not exactly healthy for a marriage.
Three Best Snoring Solutions
While regular snoring can be a minor nuisance for some, a huge number of people who often snore actually suffer from sleep apnea. In fact, according to recent research, roughly three-quarters of people who snore have chronic sleep apnea.
Now, sleep apnea causes you to stop breathing for a few seconds during sleep every night. This chronic disease can actually lead to a number of different medical issues, including insomnia, heart problems, and high blood pressure, among others.
Before you start spending tons of money on anti-snoring devices and consulting doctors, you should try making a few simple changes to your routine and see if they help…
- Start by Changing Your Sleeping Position
First things first, we should tell you that sleeping on your back makes both your soft palate and tongue collapse to the back of your throat. That causes a vibrating sound – meaning snoring – during sleep. With that in mind, if you want to avoid snoring, you should try changing your sleeping position and sleep on your side.
Consider getting a full body pillow, which supports the entire body, if you want to fix the problem quickly. These pillows enable you to maintain a comfortable sleeping position while you’re lying on your side. Another option is to recline your bed with the head up. That will open up your nasal passage and prevent loud snoring.
- Open Up Your Nasal Passages
Speaking of nasal passages, if your sleeping position isn’t the problem, there are other ways to open your nasal passages. For instance, if your nose is narrowed or clogged because of a cold, or any other blockage for that matter, the quickly-moving air going in and out of your nose will produce snoring. There are more than a few ways you can handle this problem.
One option is to take a hot shower a few minutes before you go to bed to open those passages up. What’s more, it would be a good idea to bring a bottle of rinse in the shower with you. Simply rinse your nose with salt water while you’re taking a shower, and your nose will feel as good as new. You can also lift your nasal passages up – and in turn, open them up a bit – with nasal strips.
- Think About Changing Your Pillows
Some people out there have allergies they’re not aware of, which can lead to hard snoring. The problem is that your bedroom if full of allergens. You should definitely dust the shelves in your room, the overhead fan, and if needed, replace your pillows. Over time, your pillow is probably filled with dust mites that can trigger an allergic reaction.
So if you’re usually feeling fine during the day but have trouble breathing at night, dust mites might be contributing to your allergies. If you want to keep the dust mites off, you should replace your pillows at least once a year. When you’re washing the pillows, you should put them in the air-fluff cycle once a month to ensure everything is as clean as possible.
The Bottom Line on Snoring Solutions
Of course, if you feel like your problem is more serious than just snoring, you need to be more careful. Therefore, before you start self-medicating in an effort to solve your snoring problems, we recommend you visit a doctor and discuss your problem with him first.
Once you have a talk with the doctor, you should only buy snoring remedies from seasoned manufacturers like Snorerx if you want to make sure the remedy works properly. Hopefully, your problem is not complicated enough for serious medical attention.
When it’s all said and done, in order to get some sleep, you should change your sleeping position, opening your nasal passages with a nice hot shower, and change your pillows if you have to. You’ll see, even these small changes can make a big difference when it comes to snoring.