Self Help

Over the years, many ideas have been presented as "cures for snoring".

Various types of pillows, nasal sprays, chin straps, exercises and even 'throat lubricants' have been promoted as effective non-surgical solutions.

Recent innovations have included technological marvels such as vibrating wristbands which are activated by the noise of snoring, and deliver a shock or vibration to the wearer. These assume a snorer can be 'trained' not to snore. Even when they reduce the amount of snoring, the problem with this treatment is obvious … the snorer is reducing their snoring only because they’re being constantly woken.

Generally, the low price of these items makes them seem attractive, especially since there is no requirement to visit a doctor before commencing 'treatment'.

Unfortunately, sleep disordered breathing is a serious and complex problem and not generally something which can be treated properly on a ‘Do It Yourself’ basis.

Be wary. If something seems too good to be true, it probably is.

Self-Help for the Light Snorer

Adults who suffer from mild or occasional snoring may gain relief through a combination of the following self-help remedies. They are certainly worth trying before resorting to painful and/or expensive treatments.

  • Adopt a healthy and athletic lifestyle to improve muscle tone and shed weight. (Note: If you are unfit, a male over age 40; a women over 50; if you suffer (or are at risk of) chronic health problems such as heart disease, diabetes, or obesity, you should consult your doctor before beginning an exercise program).
  • Avoid tranquilizers, sleeping pills, and antihistamines before bedtime.
  • Avoid alcohol for at least four hours and heavy meals or snacks for three hours before retiring.
  • Establish regular sleeping patterns
  • Sleep on your side rather than your back.
  • Tilt the head of your bed upwards four inches.
  • Try to sleep with your chin up and your head tilted backwards
  • Try alternative sleep positions, such as lateral (on your side) or prone (on your front)

Nasal De-congestants

If you have allergies that cause nasal congestion, oral or nasal sprays are available from some pharmacies or on the internet. These sprays can be effective in the short term but cannot be used on a long-term basis. If your nasal congestion doesn't clear up in a few days, see your doctor as you may need stronger medication, or other measures to clear your nasal passages.

Do It Yourself Treatments

A range of over the counter and over the internet appliances are available and may offer some advantages -- but there are problems associated with their use.  Click here for more information on these self help remedies.

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