Six Effective Snoring Solutions that won’t cost you a penny!
Did you know that about 45% of adults in the UK snore? So finding ways to help people Stop Snoring is very important. Particularly for their sleep partners whose sleep is disturbed by snoring.
Snoring has traditionally been thought of as something men’s problem.
But many women snore too – particularly in pregnancy and during and after menopause. The NHS reports that 61% of menopausal women do not feel they are getting refreshing sleep and snoring can contribute to this.
Babies and children can also snore. If your child snores regularly then look up articles on the disadvantages and health impacts of mouth breathing.
1. Avoid Alcohol and Prescription Drugs
Stay away from alcohol and tobacco at least 4 hours before bedtime. Sleeping tablets or tranquilisers can increase snoring.
You can have fun and sort out your snoring and stress at the same time AND it won’t cost you a penny.
Sing in the bath, sing in the shower, sing in the car, sing everywhere. Join a singing group – it doesn’t matter that you don’t know the words and are tone-deaf. Sing out your worries to a thumping good tune.
Sing. Out loud.
Singing is the best value therapy imaginable as it not only strengthens your throat muscles, helps stop snoring, but is also awesome for depression, anxiety, fatigue, stress … and sleep! Singing helps switch on the parasympathetic nervous system that you need to Thrive, Sleep and Smile.
3. Practice Stop Snoring Simple Tongue Exercises
There are quite a few simple exercises that can help stop or reduce snoring, try this one!
Slowly repeat each vowel out loud 20 times. Make your mouth open wide and exaggerate the movements. You can do this every hour or whenever you remember.
There is a list of them on the Ways to Improve Your Sleep page of my website.
4. Stop sleeping on your back
If you sleep on your back your tongue is more likely to fall back into the throat blocking off the airway. Also, the fatty tissue around your neck can add pressure on the airway. Use more pillows to elevate your head – this can help you sleep on your side
5. Stop breathing through your mouth
When you breathe through your mouth, the air comes in at a greater spend and hits the back of the throat, creating turbulence and snoring. When you breathe through your nose, the air is slowed into a gentle flow as it passes over the curve of the soft palate. If you breathe through your mouth during the day, then STOP!
Your nose is designed for breathing and nasal breathing is much better for you. It is the way you are meant to breathe.
Breathe in and out slowly and gently through your nose. Make your out-breath longer than your in-breath. Add a pause at the end of the out-breath before you breathe in again. Watch my videos on breathing and breathing techniques.
6. Keep Your Mouth Shut!
There are devices you can use including chin straps, Sleep Tape and even Lip Glue. But you must make sure you can quickly open your mouth if you need to. Stop Snoring Hypnotherapy is another option. As soon as your mouth falls open, you can programme your unconscious mind to notice it and close your mouth,
How I can help you stop snoring.
I use Hypnotherapy, Meditation, Core Transformation – and other NLP processes to help you get in touch with your inner self and stop snoring. I also teach simple anti-snoring exercises and breathing techniques. So I have a range of techniques to help you stop snoring quickly and effectively. If you want to know more then give me a call or book an appointment through my website.