You’re not alone! About 90 million Americans snore, most of them men. And some snores hit a roof-rattling 80 decibels - as loud as a vacuum cleaner!
According to ear, nose and throat specialist, Dr. Ofer Jacobowitz, people snore when the soft palate at the back of their throat is totally relaxed, and the loose tissue vibrates as they breathe. Snoring can also be a sign of sleep apnea, a potentially dangerous condition where your throat collapses completely, temporarily cutting off your ability to breathe. Symptoms include headaches in the morning, and being tired all the time.
So, here are 5 ways to stop the snoring, courtesy of Natural Health magazine:
First, sleep on your side. The space behind your soft palate collapses the most when you lie on your back, increasing your chances of snoring. To keep from rolling over while you sleep, try wearing a pocket t-shirt backwards with a tennis ball sewn into the pocket.
Then, stay fit. Being overweight is the most common cause of snoring. In fact, a study in Thailand found that gaining weight can counteract successful anti-snoring surgery.
Another tip to stop the snoring: Cut out the alcohol and sedatives. They make you so relaxed that it reduces the muscle tone in your throat, causing more vibrations.
Also, treat allergies and congestion. You’re more likely to snore if you have to breathe through your mouth. Use aromatic oils to clear your sinuses, like eucalyptus and wintergreen. Or talk to your doctor about taking a decongestant.
And finally, if you’re a snore-hound, sing in the shower. Just 15 minutes of singing a day can strengthen your throat muscles. In a recent study, two-thirds of the volunteers who sang snored much less. Check out the website at SingingforSnorers.com.