5 Proven Snoring Solutions

Do you or your partner snore? You’re not the only one. About 90 million Americans suffer from snoring activity during sleep, while half of these people are simple snorers or primary snorers, the other half may have a serious disorder called Obstructive Sleep Apnea (OSA).

Snoring is caused by the relaxation of the muscles in your soft palate (roof of your mouth), tongue, and throat. The tissues in your throat can get so relaxed that they partially block your airway and vibrate as air rushes past. The narrower your airway, the more intense vibration, and the louder the snore.

Snoring can be a real nuisance, and can create serious problems in a marriage. About 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease.
There are many devices and ways to prevent snoring, here are 5 proven ways:

1. ZenSleep – ZenSleep is a proven anti-snoring device, and comes with an all-in-one system that is guaranteed to stop snoring. The package comes with a ZenGuard (which stops snoring by retaining the tongue gently forward), ZenVents (which stops snoring by maximizing airflow in nasal passageways), ZenStrap (stops snoring by gently supporting the lower jaw while keeping the airway open and unrestricted), ZenMask (blocks out 100% of light, soft and 3D contoured), and ZenPlugs (helps with noise reduction).

2. Raise the Head of Your Bed – Try raising the head of your bed about 4 inches or so, which may help keep your tongue from falling back and blocking your throat. This may help to open up your airways a little bit. Try using a block of books or even sturdy blocks of wood to bring up the few inches on your bed. Also finding a pillow that keeps your head and neck in a proper position will definitely help with the snoring.

3. Stay Well Hydrated – Drink plenty of fluids – you should already be drinking at least 8 cups of water a day! Studies say that secretions in your nose and soft palate become stickier when you’re dehydrated – so don’t neglect drinking lots of fluids throughout the day!

4. Avoid Alcohol – Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Avoid drinking alcohol or using sedatives at least two hours before bedtime.

5. Use a Humidifier – Sleeping in a room that is dry could be the reason why you’re snoring. Dry air dries out the throat and nasal membranes and contributes to congestion. This makes it air movement restricted, and will set your tissues vibrating. So go get yourself a humidifier, it may be the solution to all your snoring problems!