Snoring not only disrupts our sleep but, the sleep of those closest to us. It is estimated that 50% of the population in the United States snores at one time or another. Studies show that 90 million Americans have had their sleep disrupted by snoring. Here are some ways to put an end to snoring:
1. Skip the Nightcap. Alcohol relaxes the muscles in your airway making breathing difficult. The effort to breathe makes snoring louder.
2. Shed Some Pounds. As you gain weight, more suction is needed to inhale. Extra suction causes swelling and vibration in the back of your throat, uvula, and palate.
3. Try a Nasal Strip. You are forced to breathe through your mouth when you have a stuffed nose or clogged passages. A nasal strip can help open up nasal passages for breathing.
4. Purchase a Humidifier. Having a dry mouth and nasal passages can trigger snoring. Humidifiers can help keep you and the room moist, preventing dry heat.
5. Sleep with a Ball. Place a tennis ball inside of an old shirt pocket and sew it onto the mid-back of a tight night shirt. If you snore when you are on your back, the discomfort will force you to roll over and sleep on your side, preventing snoring all without waking you up.
6. Consider CPAP. Consult a specialist to be tested for sleep apnea, a sleep disorder that causes disrupted breathing. A Continuous Positive Airway Pressure (CPAP) machine keeps the throat open and reduces snoring.
7. Make Singing your New Hobby. Researchers discovered that people snored significantly less if they started singing for 20 minutes a day for 3 months. The theory is that singing reduces snoring by making the flabby muscles in the upper airways more firm.