Snoring is one of those habits which can complicate your relationships. Do you snore loudly? Or are you unable to sleep because of your partner’s flapping nose all night long? Well worries aside here are a list of ten solutions which may help you to stop snoring and sleep well.
1. The Anti-Snore Vowel Exercise
Exercises often solve majority of health-related issues and snoring isn’t an exception to it. Initially a person can start off by reciting all the vowels loudly and precisely for a period of 3 minutes around 5 times per day. The resonating sound generated by repeatedly pronouncing vowels a-e-i-o-u subconsciously adapts your mind in lowering the sound of snoring harmonics.
2. Tongue Bending
Another simplistic method to resist snoring is to practice the art of tongue bending. The person who snores blatantly must roll over his tongue and bend it so that it touches the rear of his top front teeth. The act must be followed for 3 minutes periodically over the entire course of the day for around 5-7 times. Rolling and bending of the tongue ensures that you don’t witness the phenomenon of drooling in sleep which is one of the main causes of snoring. Also singing is advised as it reduces* snoring caused by lax muscles by strengthening the ocular muscles.
3. The Jaw Exercise
Apart from the previous exercises focused on tongue this one is more focused on an individual’s jaw. The person first needs to open his mouth and then must move his jaw to the right and hold for 30 seconds, and then move it to his left and hold for the same time interval. Repeating the procedure 5-10 times a day makes the individual prone to stuttering huge noises while snoring. It mainly allows a person to snore but keeps the noise level in check so as to not let any other person in the vicinity be affected by the constant snoring.
4. Anti-Snoring Pillows
Sometimes exercises fail to yield results for many individuals, mostly because some of them are lethargic. In such cases a readymade solution is offered in the form of anti-snoring devices by various manufacturers across the globe. Of the three major anti-snoring devices currently in use, anti-snoring pillows are most commonly used by a vast group of snoring individuals. They are typically positional therapy pillows which permit a person to sleep comfortably in their own position and adjust to the side position which is preferable to stop snoring. Sleeping position is a major factor for causing a person to snore. However, it isn’t the case with most of the people.
5. Purse Your Lips
Yet another simple exercise which defeats one of the primary causes of snoring is to purse your lips shut tight for a matter of 30 seconds. Pursuing this exercise for a considerable number of times prevents the person from opening his mouth while sleeping which lessens the chances of snoring by a considerable amount. However, this method doesn’t usually serve to the best interests of many individuals who aren’t in the need of an open mouth to snore. Rather they prefer snoring through nasal passage.
6. Nasal Cones
For people who snore through their nasal passageway, nasal cones and dilators are the devices to look up to. Primarily the dilators are inserted into the nostrils and nasal cones offer to hold them open while you sleep peacefully over the length of the night. These devices let you inhale deeply and comfortably in sleep, managing the movement of your nostrils so as to thwart the snoring process. They are advised for people whose nostrils have collapsed owing to sinusitis, cold or allergies of some other kind.
7. Chin Straps
Next in line are chin or jaw straps. Usually preferred by very few individuals they are designed in a very specific manner so as to allow an individual to keep his mouth open in such a manner that it doesn’t keep hanging and also provides unobstructed flow of air. In order to use it one must strap it to the bottom of their jaw like a sling. In spite of being tools which make snoring go away, they tend to work only for those people who snore with their mouths open rendering it useless for another category of snoring patients.
8. Anti-Snore Pills
Sprays sometimes may cause trouble or make some people uncomfortable. If not sprays, one can readily gulp down pills as instructed per the dosage. Though many of them have been deemed safe and affective to stop snoring, the authenticity still remains a much debated factor. It contains enzymes which reduce* the mucus production in a person’s body. The natural herbs and ingredients mixed with the composition of the pill try to prevent a person from snoring. Still the results may vary from what they are expected to utterly unexpected ones.
9. Anti-Snore Nasal Spray
If you are uncomfortable with sticking an instrument up your nose or jaw, there is still hope, don’t give up just yet. Mostly people who refrain themselves from the use of these anti-snoring devices often opt for nasal sprays. Naturally made, these sprays try and clear your sinuses so as to let the movement of nostrils be unbounded. This technique clears the inside of a person’s nose and lets them breathe properly without any menace of snoring. The only disadvantage of sprays is that they promise only short term results instead of long lasting solutions to one’s snoring problems. Thus, the benefits are short-lived.
Medical science is a field which can provide answer to every problem. In case you have tried everything and still haven’t been able to get rid of your snoring, here is the last remaining option for you to try. Somnoplasty is a surgical treatment for your snoring issues. It is a medical surgery which when carried out lets a person be snore-free. During surgery anesthesia is injected into a patient and then using controlled radiofrequency electrode, the soft palate inside the mouth is heated. Normally it is a comfortable procedure without any complications. However, it must be noted that the surgery must be performed only as a last resort to your woes.