7 DIY Methods to Stop Snoring and Let the Rest of Your Family Get a Good Night’s Sleep

    7 DIY Methods to Stop Snoring and Let the Rest of Your Family Get a Good Night’s Sleep
    Greg

    4:23 PM EDT, October 21, 2023, updated: 7:01 AM EDT, October 23, 2023

    Persistent snoring is a nightmare for everyone who shares the bedroom with the person giving off these awful sounds. However, there are some simple tricks to treat snoring.

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    pinterest

    Snoring society

    Men make up a majority of stores (especially those over 40) and woman on the verge of menopause. It is estimated that on average 45% of people snore. This problem can definitely be dealt with and there are some ‘home-made’ ways to do it.

    #1 Say goodbye to alcohol and cigarettes

    Alcohol drunk 2 hours before going to bed, smoking cigarettes, tranquilizers and sleeping pills – they all stimulate snoring. That is why you should to give them up. Or at least cut down on them.

    Stephan Mahlke/unsplash
    Stephan Mahlke/unsplash

    #2 Sleeping on your side

    Sleeping on your back makes snoring much more likely. The muscles of throat go loose and the tongue drops. To prevent that, you have to correct your sleeping position.

    You can also attach a tennis ball to the back of your T-shirt so that any time you lay on your back it will be very uncomfortable. The ball can be hidden in a sock, stitch it to the back of your pajamas, make a special pocket or fix to your back with a bandage.

    Tânia Mousinho/unsplash
    Tânia Mousinho/unsplash

    #3 Lose weight

    Obese people snore more frequently than slim ones. The fat is also deposited near the mucous membrane of throat so its diameter is reduced. And this is how the airflow is disturbed. If you lose a few pounds, you will sleep much better.

    Towfiqu barbhuiya/unsplash
    Towfiqu barbhuiya/unsplash

    #4 Change your eating habits

    Our supper has a big impact on whether we snore or not. Dairy products, spicy foods and fat dishes stimulate this condition. That is why let your last meal of the day be light and rich in fiber.

    Anna Pelzer/unsplash
    Anna Pelzer/unsplash

    A recipe for a drink clearing the respiratory tract, improving blood circulation, rich in vitamins and preventing nose, sinuses and lungs infections. Drink it just before going to sleep to see the difference.

    Ingredients: 2 apples, 2 carrots, a ¼ lemon, a piece of ginger.

    Use a juice extractor to get the juice from the ingredients. If you don’t have one, blend the ingredients cut into smaller pieces and drain through a piece of cloth to get the essence juice. You can sweeten it with some honey.

    #5 A new pillow

    You need to consider buying a more ergonomic pillow. There are some orthopedic pillows available that correct the spine position and ensure appropriate head, neck and shoulders support.

    the blowup/unsplash
    the blowup/unsplash

    #6 Essential oils

    Some essential oils are very effective when it comes to clearing the respiratory tract reducing this way snoring. Before going to bed sprinkle it with mint, eucalyptus or pine scent.

    Stefan Rodriguez/unsplash
    Stefan Rodriguez/unsplash

    #7 Tongue practice

    There are some specific kinds of exercise that reduce the intensity of snoring. It’s just a few of them:

    • put your tongue onto the palate and press the hardest you can against it,

    • stick out your tongue and try to touch your nose with its tip,

    • press your palate with the tip of your tongue and slide it down towards the throat,

    • stick out your tongue and try to touch the cheeks,

    • stick out your tongue and try to lick your chin.

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    pinterest
    Have you got your own ‘snoring prevention’ methods?
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