Snoring Remedies That Work

Snoring is caused by a partial obstruction of the throat passage that restricts the flow of air during inhalation. Allergies, upper respiratory infections, obesity, and anatomical abnormalities can all cause snoring. No remedies are guaranteed to stop snoring but here are a few tricks to try, including foods to avoid, and tips on keeping your bedroom free from allergens.

Use a Golf Ball to Stop Snoring

When you sleep on your back, your tongue and soft palate (the soft area on the roof of your mouth) may move down as they relax, contacting the back of your throat. Sleeping on your side helps prevent this.

Any how those have been a back sleeper most of your life, changing position isn’t easy. You can try the golf ball trick. Most people who snore do so when they are sleeping on their backs. To discourage this kind of snoring, make a special sleep shirt by sewing a golf ball into the pocket of a T-shirt and wear the shirt backward to bed. The ball is just uncomfortable enough to prevent the snorer from sleeping on his or her back.

Elevate the Bed to Relieve Snoring

You can sometimes relieve snoring by slightly elevating the head of your bed. You only need to raise it by
approximately 2in (5cm) and this can be done simply by placing a block of wood under each of the legs at the
head end of the bed.

Dietary Relief from Snoring

Dairy products are common food allergens that create excess mucus and exacerbate congestion in the respiratory system. Try eliminating all dairy foods for two to see if it relieve snoring. In addition, try to avoid alcohol and other sedatives for several hours before going to bed because they have a relaxing effect on the throat muscles and can make snoring worse.

Allergy-proof the Bedroom

Allergies can be a contributory factor in chronic snoring. Try to make your bedroom as allergy-proof as possible by installing an air filter keeping pets out, and getting rid of feather pillows and comforters. Keep dust and other particles at a minimum by vacuuming and dusting the room thoroughly at least once a week.

Clear Congestion to Relieve Snoring

A sudden or unusual bout of snoring in a non-snorer may be caused by congestion associated with an upper
respiratory infection. To clear this congestion, take a hot shower or bath just before bed and apply a
mentholated balm to the throat and chest