If you are currently looking for snoring solutions for you or your sleeping partner, you might be wondering where to start. Do you look for an anti snoring device of some sort? Which one will work? How do you know? Before buying any products, you should try a few things. Knowing what causes your snoring will help you determine where you should go next.
The first thing to look at is what causes snoring. As you breath, the path in which air moves becomes narrow for one reason or another and the soft tissue in your throat begins to vibrate. The narrowing can be from a few different causes so it’s important to rule some of them out before trying over the counter anti snoring devices. First, try sleeping on your side. If you can’t sleep on your side, try elevating your head. Sleep position is a common cause of snoring. If your snoring is mild, this might help.
Next, try not to eat or drink dairy products before bed. Milk tends to increase the production of mucus, so eliminating it will help to decrease the mucus and possibly let more air through. Similarly, if you are allergic to any foods they can impact your breathing in the same way. Many people are mildly allergic to foods and don’t know it.
Finally, avoid alcohol or medications that cause drowsiness. It’s counter intuitive, but allergy medicines or antihistamines that make you sleepy can also exacerbate snoring. If you take medications, try to take them as early as possible.
After trying all these, have a sleeping partner document how you snore. Document how you snore (i.e. on your back, with your mouth open, in many different sleep positions, etc.) and look towards making small changes listed above to get a sense of where the problem is. Only then will you be able to find the snoring solution that works. Hopefully, something above will correct the problem! Good luck!
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