The objective of a snoring remedy is to have a more open and smoother airflow through the nose and throat.
Try avoiding dairy in the evening. May cause mucus build-up in the throat for some.
Eating wheat seems to be a common allergy associated with snoring.
• Change Your Pillows. Alternatively - put them in the dryer every couple of weeks to control dust mite population
• Dust the bedroom. Including overhead fans
• Keep pets out of the bedroom
Sleep on your side. Reduces gravitational effect on tissues in the throat and helps keep the airways open.
Using a full-length body pillow to support your entire body can help you stay on your side
Elevate your head. Prevents tissues in the throat from falling into air passages. Achieved by using extra or special pillows (can cause neck pain), or else raising head-end of bed
Losing weight doesn't help everyone. If you started snoring after gaining weight, losing it may help.
Works if the problem is in your nose, but not if within the soft palate. Allows air to move through more slowly than when passageways are narrowed, making snoring less likely.
Small plastic strips put pressure on either side of nose to lift /open nasal passages
Take a decongestant or antihistamine just before going to bed.
Use a neti pot. Alternatively, rinse using a spray bottle of saltwater solution whilst showering before bed.
Shrinks nose and throat linings
Use a humidifier or steam vaporizer in the bedroom.
Keep well hydrated. Drink plenty of water throughout the day to moisten secretions in the nose and soft palate.
Take a hot, steamy shower before bed
When you are overtired throat muscles become more relaxed
Spray or apply a 16% solution of MSM inside each nostril before going to bed. This works for 80-90% of cases by stopping tissue vibrations at the back of the throat.
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Research at Oregon Health Sciences University with 35 subjects suffering from chronic snoring has shown that MSM, as a 16 percent water solution administered to each nostril 15 minutes before sleep, provided significant reduction in 80 percent of the subjects after one to four days of use. As a control, in eight patients showing relief with MSM, saline solution was substituted for MSM without their knowledge. Seven of eight patients resumed loud snoring. The change occurred within 24 hours of the substitution. After the MSM treatment was restored, these eight again showed a significant reduction of snoring. |
Nettle tea. Purported to help any respiratory inflammation related to allergies. Drink up to 3 cups of Nettle Leaf Tea a day - the last cup just before bed.
Oak or Oregon Grape root. Make a cup of tea using 2 teaspoons of either herb. Allow tea to steep for 15 minutes and then strain. Use tea cooled to room temperature to gargle or as a nasal rinse.
