Working the entire day and waiting to sleep at night peacefully is all everyone desires. But, getting disturbed by a person who snores can frustrate you, especially when you are stuck in a disturbed sleeping cycle, leaving you tired, restless, and irritated throughout the day.
Getting peaceful sleep is important not just for rest, but it also rejuvenates and replenishes our bodies to keep fit. There are many snore solutions out there, but it gets confusing to discover the best solution. All you need is a tranquil environment to sleep in. If you or your partner snores, you are probably looking for a snore solution. In this article, we will help you discover the best snore solution for your sleep.
What Causes Snoring?
Snoring can be because of many factors like obesity, unhealthy lifestyle, allergy, cold, or health problems, which impact your sleep quality.
Best Snore Solutions for a Peaceful Sleep
Here are some of the best solutions for a peaceful sleep:
- Lifestyle Adjustments
Sugar and salt are a big ‘no’ when it comes to leading a healthy lifestyle because that makes you obese. When you are overweight, the muscles and tissues move towards the throat leading to a blocked airway and increasing the chances of snoring. However, this is still reversible by some lifestyle changes like regular exercise, a balanced diet, or weight management strategies.
Further, following a proper sleep pattern and creating a peaceful environment for sleeping, like using a humidifier or air purifier for clean and moist air, can reduce snoring. Make sure the room is dark, quiet and peaceful for improved sleep quality. Try to avoid drinking alcohol or smoking tobacco before going to bed as this dries the throat leading to heavy snores.
- Anti-Snoring Sprays
Anti-snoring sprays are the best solutions when it comes to getting quick relief from snoring. They are safe and effective to use. They don’t need a doctor’s prescription as they contain natural oils like eucalyptus oil and mint oil that help in lubricating the nostrils providing a smooth way to breathe. This is especially effective for people with a blocked nose or sore throat.
It is simple to use. Just spray in 1 or 2 sprays in each nostril every day before bed and you will see the difference in just one use. If you are a heavy snorer, you can use it daily for snore relief.
- Sleep Position
Sometimes, the solution could be in front of your eyes but you may tend to ignore. A change in your sleeping position can make all the difference. If you’re someone who snores regularly, then one of the possible reasons can be a blocked airway. When you are sleeping, your tongue tends to fall back, especially if you are obese or have relaxed throat tissues, which causes the snoring problem.
One of the easiest and most cost-effective ways to deal with the problem is to change your sleep position. Try sleeping sideways or elevate your head slightly up at a 45-degree angle. When sleeping on your back, your tongue tends to fall back blocking the airway, which causes heavy snores and breathing. Therefore, it’s recommended to sleep on your side using a wedge pillow or by placing extra pillows under your head to elevate it.
- Oral Devices or Nasal Dilators
Oral devices like mouthguards are custom-made mouthpieces that hold the tongue in place and allow free passage to breathe in fresh air. These devices move the jaw slightly forward during sleep keeping the airway open and reducing snoring.
Nasal dilators work on the nasal passage. If the nose is blocked due to thick tissue or cold, then they can be used for improved breathing, which will help reduce snoring. Nasal dilators are made up of silicone that’s soft on the skin. They are placed inside the nostrils. Both oral devices and nasal dilators are temporary but effective solutions for snoring.
Well, these are the best snore solutions for a peaceful sleep. The right solution depends on the cause of snoring. If there are severe side effects of snoring, you may need to consult a doctor because it can be due to underlying health conditions like sleep apnea that can worsen with time. Therefore, it’s important to understand your situation and then find a solution.