Advice on Snoring

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Fast, short-term helps for snoring

 

Be sure that the person is sleeping in a comfortable position including head

and neck so the airway is not obstructed any more than necessary (experiment

with pillows/adjustment)

 

Nose strips

 

Drink enough water. Notice whether or not you are waking up with a very dry

mouth/chapped lips....it might mean you are breathing through your mouth and

not your nose.

 

Don't sleep on your back! (or at least as little as you can) You can still

snore on your side, but not as much and not as bad!

 

Consider buying your partner earplugs you can sleep in (common for light

sleepers) and try to turn away from the sleeping companion (after initial

snuggling of course) so the sound is not pointed right into their ear, so to

speak

 

Try a low rushing sound (white noise) in the bedroom....a regular normal

house fan running on low and pointed at the wall or some other direction (if

you want to avoid the breeze).....this is not for you, this is for the

person who has to sleep with you....it's often a low, comforting sound that

helps somehow to make the snoring seem so loud or so disturbing...helps

people sleep who have insomnia

 

Keep the sinuses and nasal passages and throat clear....drink lots of water,

treat upper respiratory infections fast and right away, take a decongestant

if necessary, etc (if stuffed up, also try inhaling while holding face over

a bowl of hot/boiling water for the steam to clear the passages)

 

 

Slower, long-term fixes

 

Practice breathing more clearly and deeply

 

Have a doctor examine the snorer for any physical obstructions or problems

that could be affecting this (e.g. nose, sinuses, throat, mouth, tonsils,

etc)

 

Get some gentle or vigorous exercise more regularly....so you will sleep

better and deeper, and so will your partner. It will also help you to lose

weight if you are overweight, which sometimes contributes to snoring

problems (but not always).

 

Consider investing a white noise machine with different settings (like the

fan solution above)

 

Be sure you don't have chronic sinusitis which you can have without knowing

it....may need to be treated with antibiotics

 

Practice acceptance and humour

 

Good luck!

 

xklm

 

 

 

" Every day we play with the light of the universe. "

-Pablo

Neruda

 

" Be a supernova "

-Bob Geldof