Snoring is caused by the vibration of soft tissue in your head and neck as you breathe in and out during sleep. Some people snore fairly quietly and infrequently, perhaps only when they have a cold, but some snore every night and are loud enough to be heard in the next room. If the latter describes you, then it can affect the sleep of you and your loved ones, but don’t worry, there are a number of things you can try without the need to visit your doctor. If your symptoms are mild, there’s a good chance one or more of the following will help to provide much needed relief:
- If you are overweight, try losing those extra pounds. This will improve your overall health too.
- Give up smoking, if applicable. Again, you’ll feel much better overall.
- Avoid drinking alcohol, especially in the few hours before you go to bed.
- Exercise regularly. This can help strengthen neck muscles, which may help prevent the airways in your neck and mouth from narrowing
- If your snoring is worse when you are sleeping on your back, try to sleep on your side.
If none of these help, you can try the following over the counter snoring remedies:
- Nasal strips and sprays: These open your nasal passages to improve airflow and help you breathe better – ideal if your snoring is due to a cold.
- Throat sprays, rinses and lozenges: These lubricate the soft tissue at the back of the throat to help prevent snoring.
- Accupressure rings: These use the ancient Chinese practice of acupressure to help you stop snoring.