There are a number of obvious causes for snoring which need to be worked on or eliminated such as, colds, allergies, obesity, alcohol, smoking, sedatives and increasing age, unfortunately not much can be done about the latter.
If you don’t have any of the above and you still keep the household awake with your snoring , then perhaps you should sleep on your stomach, or your side. Sleeping on one’s back has always been considered to trigger snoring, in someone who is predisposed to snore. Fixing a tennis ball into your sleeping gear, between your shoulder blades, near the neck will train you to keep off your back.
Try a saline nasal spray before bed, or mix a very small amount of salt, 1/8 of a teaspoon into some warm water and suck it up into the nostrils and let it wash out of the mouth, then blow your nose.
A study found that kids who did 40 minutes of aerobic exercise each day showed a significant drop in their snoring and breathing problems. If it worked for kids, then why wouldn’t it work for adults.
Another study involved the use of singing exercises as a non invasive method used to treat chronic snorers. The snorers practiced their singing exercises for 20 minutes a day over a period of 3 months. Snoring was much improved in those subjects who performed the exercises regularly and accurately.
Elevate the head of your bed 10 to 15 cm using bricks. Make sure that your last meal at night is a light one, heavy meals may increase breathing problems. Add an extra pillow, or use nasal strips which will keep the nostrils open and prevent snoring, or use both.
Aromatherapy oils such as eucalyptus, or rosemary added to a burner on placed on a tissue near your pillow may make breathing easier.
If all of the above measures fail to improve your snoring, then as a last resort a CPAP mask might be the answer.
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