Help Stop Snoring
If you have been looking for a way to stop snoring, one good way to start is by avoiding the things that may make your snoring worse, like coffee, alcohol and eating particularly rich foods before you go to bed. If there are medications you take that may make your snoring worse, ask your physician about alternative medicines you could take. Sedatives and other drugs can make snoring worse.Some drugs make your throat muscles relax, which narrows your airway. In addition, rich foods or large meals may push up on your diaphragm and restrict your airway. Sleeping on your back also contributes to snoring. Making changes in these areas can help stop snoring, or at least cut it down.
Raising the head of your bed can be helpful in stopping your snoring. You can do this by placing flat boards under the top bed legs, and then use a few phone books to raise the top of your bed up. In addition, sleeping on your side can help, because when you sleep on your back, your soft palate and tongue rest back against your throat, effectively blocking the airway.
If you have noticed that nasal congestion contributes to your snoring, you can try an antihistamine or a decongestant, but only take them on a temporary basis. You can also gargle with peppermint flavored mouthwash, which helps in shrinking the linings of your throat and nose. This can be helpful if your snoring is brought on by an allergy or cold.
Changing your pillowcases and sheets can help to relieve stuffiness in your nasal passages by alleviating allergens from the bedroom. Vacuum the curtains and the floor, and use nasal strips to tape your nose open. They look like something a football player wears, but your spouse or partner won't care, if if means she gets to sleep better.
Mouthpieces can work, if worn when you are sleeping. These devices aid in preventing the soft tissues of the throat from collapsing or blocking the airway. They lift your soft palate or bring your jaw forward. Some mouthpieces will also keep your tongue from falling back so that it's over your windpipe.
Exercises can help stop snoring, too. Try sticking your tongue out as far as you are able, and then relax it. Repeat this ten times. Then stick out your tongue and attempt to touch your chin. Repeat that exercise while holding your nose. Smile widely, hold for fifteen seconds, and then relax. Repeat this ten times, as well. Sing the tones la-la-la as loudly as you can, then replace with ka-ka-ka and ma-ma-ma. These exercises strengthen your throat, so it won't relax and block air when you sleep.