Getting a good night’s sleep (ideally seven-eight hours) is crucial to living a long and healthy life. Snoring doesn’t usually help with that, and yet many Americans suffer from sleepless nights because of this treatable condition.
If you or your partner snores, and aren’t quite ready to consult your health practitioner or try out a sleep apnea machine, these unusual and fairly inexpensive remedies might just do the trick instead.
Sleep on a tennis ball.
Sewing a tennis ball into the front pocket of an old t-shirt and then wearing that t-shirt backwards to bed will encourage the wearer to sleep on their side rather than their back. Dr. M. Safwan Badr explains, “Lying on your back when you sleep puts greater pressure on your throat, so shifting to your side may work to quiet loud snoring.”
It will also help increase the likelihood of the person to stay asleep on his or her side, rather than subconsciously roll onto their back throughout the night. In time, the t-shirt will be no longer necessary once the person will have adjusted to the new sleeping position.
Buy a body pillow.
A full-length pillow could also help someone sleep on their side.
Strengthen your facial (and tongue!) muscles.
Muscle weakness in the tongue, mouth, and upper throat can potentially lead to snoring and obstructive sleep apnea, Dr. Gene Sambataro, a holistic clinician says. Anyone can combat this, however, by exercising the muscles used to chew and swallow, also known as “myofunctional therapy.”
Peppermint oil, either applied around your nose or wafted through a humidifier, can work to open up nasal passages. Peppermint mouthwash could also shrink the throat tissue that contributes to snoring.
Change out pillows.
Especially if someone is unaffected in their breathing throughout the day, the allergens accumulated in their room and pillows could be the primary contributor in their snoring. A reaction to the pillow’s material could be the reason they don’t sleep as well, when the solution could be as easy as simply getting a new one.
If none of those work or quite fit your lifestyle, check out Dr. Sambataro’s book “Stop The Snore,” for more suggestions. And make sure to speak with your physician before taking supplements or otherwise making any kind of medicinal change to ensure you are doing so safely. Keep in mind, as well, that nothing is a “quick fix,” and if the snoring persists, consult your doctor to pursue other avenues for what could be a more serious issue.