1. Quit smoking. Smoking irritates your airway and contributes to swelling. It is, thereby, directly related to snoring. So, if you or your loved one smokes and snores, you can easily identify the cause of the snoring. Reduce or quit smoking and you’ll see an improvement when you sleep.
2. Sleep on your side. Have you ever noticed that when you are sick, you have a harder time sleeping on your back? I do. I seem to cough so much more on my back than on my sides. Well, apparently, the same holds true if you snore. You will likely see much improvement in your snoring if you change positions and make a point to avoid sleeping on your back.
3. How about a little oil? Try taking a teaspoon of coconut oil or olive oil before going to bed. The idea is that the oil will lubricate your throat and reduce any irritation or inflammation that would otherwise cause you to snore.
4. Lose weight. If you are overweight, that is likely to be at least part of the reason that you snore. So, begin to focus on losing some weight. Take baby steps. Keep in mind that it’s not just about snoring. It’s your overall health that you are working to maintain.
5. Add an extra pillow. If you raise your head by 30 degrees, it’ll take that pressure off of your airway and make for a much more comfortable night’s sleep. If you have a bed that will adjust, that’ll make it that much easier. If not, just add on the pillows to increase the angle and alleviate that snoring. That’s an easy way to make life a little easier for you and your spouse!
Of course, there may be other issues related to your health or to your sleep patterns that may need to be addressed by a physician. So, if you have tried it all and still have no relief, call your doctor.
Do you snore? What have you done for relief?
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