Snoring Solutions So You Can Sleep Better and Work Better
Snoring can be a major disruptor to your wellbeing, quality of life, and productivity. Being deprived of sleep (either you or your partner) can also have a huge negative impact on your relationships, and can lead to bedtime dread.
It doesn’t have to be this way; there are many snoring solutions out there that are very effective. First, here are some important sleep deprivation facts to be aware of.
Snoring is just one of many sleep disturbances
- Certain illnesses can cause sleep issues
- Some medications cause insomnia
- Work schedules that don’t sync with the body’s natural sleep cycles can cause lack of adequate sleep
- Some people decided to forego enough sleep due to work, school, or deadlines
- Having a new baby in the house
- When one or both partners snores/has sleep apnea
Lack of Sleep Caused by Loud Snoring Can Have Serious Effects
- Foggy thinking and lack of concentration
- Increased likelihood of accidents — both behind the wheel and at work
- Decreased productivity
- Increased depression
- Can lead to overeating and overweight
- Can cause high levels of anxiety
- Frequently causes headaches
- Poor decision making and memory issues
- Reduced attention span and impairment of good judgement
- Long term effects may include heart problems, obesity, dangerous levels of depression, and paranoia/hallucinations
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What Exactly is Snoring?
Most snoring is a result of the tongue relaxing during sleep and sliding back into the throat just enough to narrow your airway. When the air passes through the soft tissues of your throat, a vibrating or rattling sound is produced.
This is made worse by the throat not being wide enough for the air to pass freely and quietly. It is usually harmless, but very disruptive to the sleep quality to one or both partners. There are various snoring aids that can correct tongue position at night that we’ll discuss below.
The Stigma of Snoring
Snoring is one of those sleep disruptors no one likes to admit to or talk about. But don’t despair, there are many treatments for snoring that have proven very effective. Not everyone needs a medical device or procedure; some snoring remedies are natural-based things you can easily do at home.
If it’s you who snores, you likely don’t want to hear about it or will claim that you don’t “snore that bad” — unless, of course, your other half has recorded the dreaded evidence…am I right?
If it’s your partner who snores, this may be a difficult subject to bring up. You don’t want them to get mad at you or feel bad. The thing is, snoring can either be fairly harmless, or it can be a sign of a dangerous condition.
Either way, you’re most likely desperate for better sleep, so this is a conversation that needs to happen so you can function better and your relationship won’t suffer.
Some Causes of Snoring & Important Things to Watch For
Always speak up if your partner has nightly bouts of loud snoring combined with snorting sounds and/or periods of time where it seems they aren’t breathing. There are special devices to prevent snoring that endangers your health.
This is known as sleep apnea snoring, and it needs immediate attention. Sleep apnea causes reduced oxygen flow to the brain and vital organs, so if you suspect that there are large breaks in normal breathing (along with the snoring) with you or your partner, please see your doctor right away.
If a doctor rules out sleep apnea, and the sounds don’t include frequent waking, gasping, or lack of breathing, then you’re not alone — there is help for snoring that falls in this normal category. First, here are several potential causes:
- After a cold or during allergy season, a stuffy nose leads to mouth breathing and possible snoring
- Being overweight with lack of muscle tone and increased fatty tissue in the neck area causes snoring
- Muscle tone also weakens as we age and can cause snoring
- Some people have a narrower throat and airway
- Alcohol and some medications are relaxants which can cause snoring at night
- Lying on your back can cause snoring as your tongue relaxes into the back of your throat
Snoring Relief Can Restore Your Focus and Productivity
Whether you work for yourself or for someone else, if there’s a consistent snoring problem at home, chances are, you most likely don’t get good solid sleep every night. This can lead to very low productivity and lack of consistent quality work.
A snoring condition which affects sleep can seriously impact your concentration, ability to focus, and the amount of energy you have to complete necessary projects. Most people who are behind on sleep decline fairly sharply by noon or shortly after. This can take a huge chunk out of your productive hours.
While there is no one best snoring cure — since everyone is different — there are many helpful devices for snoring on the market these days. If you experiment with some of the things that help others with this issue, you may just find the perfect answer for your situation.
The good news is, most of the ways to stop snoring listed below are not expensive to try. And better yet, almost every product comes with some type of money-back guarantee or return policy.
Our ability to get good sleep on a consistent basis is so important when it comes to coping with busy days and getting stuff done. You have nothing to lose and lots to gain by trying some of these possible snoring solutions.
11 Snoring Solutions and Aids That Can Change Your Life!
(1) Elevating the head of your bed can eliminate loud snoring — this totally wiped out my husband’s snoring issue. Just a three or four inch rise at the top of your bed frame can make a huge difference!
(2) Try a side-sleeping pillow to eliminate snoring. Sleeping on your back can restrict air flow through your throat which can cause loud snoring. This may be a hard change if you’re a back sleeper, but side-sleeping can make a huge difference. This pillow helped my daughter transition from back to side sleeping.
(3) Some people have great luck curing their snoring with breathing strips. They stick across the bridge of your nose to open your nasal passages. They are certainly worth a try if you don’t want to modify your bed or sleeping position.
(4) Good Morning Snore Solution makes a small appliance for your mouth to hold your tongue in a forward position while you sleep. I ordered one to try so I could see if it’s comfortable enough to use all night.
It’s soft and flexible enough not to bother my lips and gums, and my husband said all is quiet at night. It comes with a nice case, and if you wear it for a bit during the day, it’s not hard to get used to at all. This one could be a life changer for your partner! There are numerous testimonials for this awesome snoring aid.
(5) Anti-snoring chin straps get rave reviews from their fans. This snoring device is made of a soft stretchy fabric that supports your jaw and increases the airway while you sleep. Most of them come with 100% satisfaction guarantee!
(6) EaseBreath Nose Vents offer a great natural solution for snoring if you can’t tolerate a device in your mouth or on your head. These little nasal vents expand your nostril’s airway and get great reviews from happy customers who say they work like a charm.
(7) A wedge pillow is a popular home remedy for snoring if you don’t want to elevate your bed. By elevating your head several inches, you get the same effect as raising the head of the bed and all the benefits of better sleep posture for helping with snoring issues.
(8) Lifestyle changes that can really help with a snoring problem include:
- losing excess weight
- eliminating alcohol before bed (its sedative effects can cause further tongue obstruction in the throat)
- quitting smoking can make a huge difference in treatment for snoring
(9) Nose sprays can make all the difference as an effective snore remedy if you’re prone to lots of sinus, allergy, or stuffy nose issues. Talk to your doctor to see if that would be a good choice for you.
I noticed a big difference in my ability to breathe easier once I started using Nasacort every day. The key is consistency and not just using as needed. Like I said earlier, check with your doctor first for professional advice before starting anything new.
(10) Some people swear by the use of essential oils for snoring. Many have shown improvement in snoring with certain scents and application methods. doTERRA Thyme essential oil can be beneficial if mixed with a carrier oil and rubbed on the bottom of the big toes/feet. It can also be diffused in a good quality diffuser like this one. Mine’s been going strong for 3 years!
Also recommended are the doTERRA Eucalyptus essential oil and their specialty blend called Breathe. Their Breathe blend is one of my favorite scents on earth. doTERRA now offers Breathe in a convenient roller application bottle that’s perfect for rubbing on the chest for opening up airways at night.
(11) This last solution is no fun, but if nothing else works, you may be a good candidate for somnoplasty. This is a simple outpatient procedure that uses very controlled doses of radiofrequency heat to reduce the soft tissue in the throat/soft palate which contribute to snoring noises at night when these tissues relax. It’s a relatively painless 30-45 minute procedure.
Snoring problems can lead to fatigue day after day. Productivity can definitely suffer, and it’s no fun to be constantly behind on important projects or too tired to enjoy the day.
I have personally found that raising the head of our bed, using a good nasal spray during allergy season, and using the Good Morning Snore Solution mouthguard to be super helpful. I hope you find some of these tips useful as well! Give some of these remedies a try and let me know how it goes!
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