5 Simple Remedies to Help Reduce Snoring
Snoring is a common problem that affects millions of Americans. Not only can it disturb your sleep and that of your partner, but it can also lead to other health issues if left untreated. Luckily, there are several at-home remedies that Dr. Scott Grivas recommends to reduce your snoring in order to achieve optimal sleep while also receiving professional sleep apnea treatment.
Snoring is the sound that occurs when air flows past relaxed tissues in your throat, causing them to vibrate as you breathe. This vibration creates a snoring sound.
Several factors can contribute to snoring, including:
- Alcohol Consumption
- Nasal & Sinus Problems
- Sleep Apnea
How to Lower Your Sleep Apnea Symptoms
1. Change Your Sleeping Position
One of the easiest at-home remedies for snoring is to change your sleeping position. Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, which can obstruct your airway and lead to snoring. To prevent this, try sleeping on your side instead. You can also elevate your head with a wedge pillow to help keep your airway open.
2. Practice Good Sleep Hygiene
Practicing good sleep hygiene can also help reduce snoring. This includes establishing a regular sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing sleep environment. Additionally, maintaining a healthy weight and exercising regularly can help reduce snoring caused by obesity. This will allow you to sleep without much difficulty.
3. Use Nasal Strips or Dilators
Nasal strips or dilators can help reduce snoring by opening up your nasal passages and improving airflow. They work by sticking to the outside of your nose and pulling your nostrils open. This can help reduce nasal congestion and improve breathing.
4. Oral Appliance Therapy
Oral devices such as mouthguards or mandibular advancement devices can help reduce snoring by repositioning your jaw and tongue to keep your airway open. These simple devices are custom-made by a dentist or sleep specialist to fit your smile. Wearing a device can be effective for people who also struggle with mild to moderate sleep apnea.
5. Use Essential Oils
Using essential oils can also help reduce snoring. Essential oils such as peppermint, eucalyptus, and lavender can help reduce inflammation and congestion in the nasal passages, making it easier to breathe. You can add a few drops of essential oil to a diffuser or humidifier, or apply them topically to the chest, neck, or temples to help you feel more comfortable.
Getting Proper Sleep Starts at Home
Snoring can be a frustrating problem that can affect both you and your partner. However, there are several at-home remedies that can help reduce or even eliminate snoring. By changing your sleeping position, practicing good sleep hygiene, using nasal strips, trying oral devices, and using essential oils, you can wake up feeling refreshed and energized.
Make Meaningful Changes to Your Sleep
Getting a good night’s sleep is important for both your physical and mental health, especially throughout the winter months. By following Dr. Grivas’s at-home tips, you can improve your rest as well as boost the results of your treatment. Contact Sac Sleep & Breathing by calling (916) 735-4060 or filling out our online contact form. We warmly welcome patients living in Sierra Oaks, Woodside Condo, and Campus Commons, CA.