Top strategies to beat snoring

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ARE YOU ONE OF THE MANY AMERICANS TIRED OF HEARING YOUR PARTNER SNORE? WELL YOU’RE NOT ALONE.

THAT’S ACCORDING TO A SURVEY BY ONEPOLL AND MUTE SNORING IN PARTNERSHIP WITH WEBMD AS PART OF THE 2023 ANNUAL SLEEP AND SNORE REPORT.

RESULTS SHOW 52% EITHER SNORE OR HAVE A PARTNER WHO DOES, WITH 72% RESORTING TO A VARIETY OF TRICKS TO TRY AND SILENCE THE NOISE.

THE TOP STRATEGIES TO BEAT SNORING INCLUDE USING EXTRA PILLOWS, DRINKING WATER BEFORE BED – AND PUTTING A TENNIS BALL IN YOUR PAJAMAS TO AVOID LYING ON YOUR BACK.

OTHERS HAVE RESORTED TO TAPING THEIR MOUTH, PUTTING A CLOTHES PIN ON THEIR NOSE OR SLEEPING WITH THEIR HEAD AT THE END OF THE BED.

EXPERTS SAY REDUCING ALCOHOL INTAKE BEFORE BED, SLEEPING ON YOUR SIDE AND MANAGING A HEALTHY WEIGHT CAN HELP REDUCE OR EVEN ELIMINATE SNORING.

TOP STRATEGIES PEOPLE HAVE TRIED TO STOP SNORING:

• Using extra pillows
• Nasal strips/ dilator
• Hot shower or bath before bed
• Drinking more water
• Having a humidifier on
• Sleeping sitting up
• Sleeping the other way round e.g. head at the end of the bed
• Avoiding alcohol completely (i.e. not just before bed)
• Avoiding alcohol before bed
• Nasal spray before bed
• Saline rinses/ sprays
• Sipping warm honey and lemon before bed
• Using a mouthguard
• Rubbing decongestant onto your chest before bed
• Exercise before bed
• Wearing an eye mask
• Eating mints before bed
• Buying anti-snore pillows
• Wearing compression socks
• Snoring exercises
• Buy a snoring ring that’s meant to stop you snoring
• Rubbing Vaseline on the tip of your nose    
• Put a tennis ball in your Pjs to stop you lying on your back
• Drinking alcohol before bed  
• Humming / singing
• Thyme oil on your feet
• Throat exercises       
• Putting a peg on your nose  
• Acupuncture  
• Taping your mouth

TOP TIPS TO REDUCE SNORING:

• Reduce alcohol intake - Alcohol is a prime risk factor for snoring: it relaxes the muscles in the upper airways, causing them to collapse through the night and amplify snoring.
• Sleep on your side - By sleeping on your back, you exacerbate snoring - however, sleeping on your side, or at the very least, having your face on the side, this reduces it.
• Ensure you are at a healthy weight - weight reduction for those carrying excess weight can improve snoring - so much so that in some cases, symptoms can be eliminated.
• Consider a nasal dilator - for a simple, straightforward solution which can help to make breathing easier at night.
• Improve air quality. Well ventilated, purified air reduces the risk that snoring is due to pollution and airborne critters that may offset allergies - which can otherwise lead to irritated airways, congestion and amplify snoring