I wanted to smack my husband.
Have you ever felt this way? It felt like the 100th time that week he woke me with his snoring. I’m a pretty tolerant person generally, and tried things like:
- Earplugs, which didn’t work well, and seemed to impact the wax in my ears.
- Pillow cymbals – I put a second pillow near the bed so I could grab it and sandwich my head to try to block out the noise.
- I’d nudge him to roll on his side, which ended successfully about 50% of the time.
- The couch – I ended up here a lot. I found quiet and peace, and also less comfort and the challenge of getting back to sleep after moving.
This night… this night… I was at the end of my rope and I really wanted to smack him. Fortunately we have found solutions that work for us. There is hope.
4+ Simple Hacks to Reduce Snoring that Anyone Can Do
Here are a few things you can try to reduce the risk of snoring that may not cost you a dime, and might actually save you money:
- Sleep on your side – this is tricky if you move while you sleep, so you may start out this way and roll onto your back. Try putting a pillow behind your back to encourage side-sleeping through the night. I once heard it suggested to sew a golf ball in the back of your sleeping shirt – ouch!
- Limit or avoid alcohol within 2-hours of bed. Did you know that alcohol not only relaxes a mood, but also your throat muscles, which can lead to snoring?
- Raise the head of your bed – you can buy special risers, which may reduce the chance of the bed slipping off of them. You could try out wooden blocks or heavy books first to see if this remedy helps. The recommended height is four inches.
- Add doTERRA Breathe to a diffuser in the bedroom, and/or apply some topically to the chest and under the nose to reduce the chance of snoring. This works almost every time at our house.
- Avoid dairy in the evening, and especially before bedtime – consuming dairy products can cause a buildup of mucus and mucus can clog your air passages, which may lead to snoring.
- Lose some weight. According to Dr. Oz, one of the primary causes is carrying extra weight. When your heavy jaw naturally moves backward while you’re sleeping, it meets the fatty tissue in the back of your mouth in the throat area. That’s what blocks the air way and stops air from the lungs – triggering snoring. After my husband lost15-20 lbs. he definitely snored less often. Yay!
