The results are in and research has shown that snoring can take a toll on a relationship. In fact, according to this study, one in 10 Americans say that snoring has hurt their relationships. So, to spare you from being that 'one', here are 12 snore-fire remedies that actually work.
1. Take a hot shower before bed
Snoring occurs when airflow through the throat or nasal passages is constricted. But experts recommend taking a hot shower, and using a saltwater nose rinse to keep passages clear.
2. Change your sleeping position
Certain types of sleeping positions, particularly lying on your back, can cause your tongue and soft pallet to press against the back of your throat, which consequently, may cause snoring. To keep from snoring, sleep on your side using a full-length body pillow for extra support.
3. Drink up
Staying hydrated is another method you ought to try to keep you from snoring. When you're dehydrated your mouth and nose can become sticky with secretions, leading to more snoring.
4. Banish dust
Allergens lurking in the bedroom, primarily those found in dusty ceiling fans and old pillows, may contribute to snoring.
5. Avoid alcohol at night
While cocktails may help us unwind, when throat muscles become too relaxed our body's natural defense against airway obstruction weakens. Play it safe and have your last drink no later than four hours before bedtime.
6. Practice mouth exercises
A recent Brazilian study, published in the journal 'Chest', found that practicing mouth exercises may reduce snoring. If you'd like to try a couple out, push the tip of your tongue against the roof of your mouth and slide it backward. For another exercise, raise the back of the roof of your mouth and uvula (the fleshy part of the soft palate that hangs above the throat) while sounding out the vowel 'A'.
7. Try adhesive nasal strips
If none of the above methods work, try an adhesive nasal strip. These strips may help if the issue is with your nose and not your soft palate. They help reduce snoring by lifting and opening the nasal passages.
8. Opt for a saline nasal spray
If your snoring woes persist, a saline nasal spray may help clear the nasal passage. But if you are in need of something stronger, the American Academy of Otolaryngology says that prescription nasal-steroid spray may be of better use.
9. Get a bedside humidifier
In warm and dry bedrooms, your nose has to work overtime as you inhale, increasing the risk of congestion. But, using a humidifier can help.
10. Get an anti-snoring mouth guard
Snore guards move the jaw forward, opening the airway to prevent or lessen snoring.
11. Opt for a bedside gadget
Nora, is a new bedside device technology that is designed to gently shake a snoring sleeper's pillow before the sound of their snoring wakes their partner.
12. Wear a noise-cancelling device
While it will not solve your partner's snoring issue, this gadget can be worn by the silent partner. It uses noise-canceling technology to quiet the snoring sound.