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Regardless of whether you or the person sleeping next to you is the problem, trying to sleep through the night-long soundtrack of loud snoring is no fun for anyone. As a result of the structures in the mouth and throat vibrating against the tonsils and adenoids, snoring is a common sleeping problem caused by possible factors such as sleeping on your back, alcohol consumption and cold or allergy blockage through the nasal path. It’s also been proven that people that are overweight are more likely to snore due to the extra fatty tissues comprising through air passages.
While some factors go beyond a person’s control, there are a few easy, at-home preventive measures to help reduce or eliminate snoring.
Sleep on your side
Sleeping on your side or on your stomach puts you in a position where your tongue and soft palate aren’t resting against the back of your throat. For those who are prone to tossing and turning, try sleeping on the side with your arms wrapped around a pillow — not guaranteed, but it’s a start.
Keep your room moist
For many people with nasal congestion, sleeping with a humidifier in the bedroom will help keep your air passages moist and healthy, reduce inflammation and potentially stop snoring. A typical humidifier improves the moisture in a dry room by 40 to 50 per cent.
Watch what time you eat
Experts recommend spacing your dinner and bedtime by at least three hours. A heavy meal and drinking alcohol can cause your throat muscles to relax more than normal causing excessively loud snores.
Excessively snoring? It may be time to contact your doctor. Consistent, loud snoring can be a red flag for sleep apnea, a potentially dangerous condition. Sleep apnea reduces the levels of oxygen in the blood, eventually leading to higher blood pressure and even heart failure. The most obvious symptoms of sleep apnea are waking up gasping for air, waking up with headaches and feeling fatigued throughout the day.
Wear a mouthguard
A mouthguard helps retain the tongue and reposition the lower jaw to help keep the respiratory passage open during sleep. It can also double as a preventive for teeth grinding.
While custom-made mouthguards often come at a steep price, this top-rated, no.1 best-seller on from Amazon is also said to work effectively. Made with the flexible density of 2mm, the Suibety Mouth Guard is designed to fit most mouths and can be moulded to different jaw alignments and teeth sizes. Plus, saving you hundreds of dollars, this mouthguard is retailed at only $15.
Backed up by more than 1,100 reviews and a 4.3-star rating, shoppers agree that this “product was easily formed to the teeth and performed as described.”
“I tried this product and a tongue suctioning product in an attempt to stop my snoring. This product was excellent. Easy to use and most [importantly], it stopped me from snoring. I was using a sleep monitor app to see if it worked and I went from several snoring sessions per night to none,” said one five-star reviewer. “I would recommend this to snorers to try.”
“Stopped my girlfriend's snoring, now I sleep much better,” added another. “A little tricky to set up at first but we got it a second try. I am super thankful for this product.”
SHOP IT: Amazon, $15