Today, I want to discuss numerous tips to avoid snoring, but not the usual kind.
No, these are a “bit out there” shall we say.
I’m a firm believer in using natural remedies to stop or avoid snoring. Proven techniques, such as practicing good sleep hygiene and habits, avoiding certain foods, ensuring that you exercise regularly to help you relax, and to help open up your airways, etc.
That doesn’t mean that there aren’t alternative approaches, some that perhaps you’ve never even considered before.
So without further ado here are my 5 wacky tips to avoid snoring.
1. Take Up Playing the Didgeridoo
How exactly can a wind instrument most commonly associated with indigenous Australians help you stop snoring?
This is a term that is probably very familiar to anyone who plays a wind instrument. It involves breathing in through the nose and out through the mouth simultaneously. This allows the musician to keep a continuous tone.
Thanks for the music lesson Partha, it’s much appreciated, but what about my snoring?
Okay, just getting there.
Playing the didgeridoo can strengthen the throat muscles. This in turn will help the muscles of the upper airway to stop relaxing too much or from collapsing while you sleep. The result, you are far less likely to snore.
It is also claimed that playing the didgeridoo can have a very calming effect on the mind, which will help you to relax more, thus improving the overall quality of your sleep.
Don’t believe me?
Well here comes the science bit!
The British Medical Journal published a study in 2006 on the effects playing the didgeridoo had on sleep.
The control group of mainly men aged around 50 played the didgeridoo for approximately 25 minutes a day, 6 days a week.
The results found that the participants were significantly less sleepy during the day (that’s what a good night’s sleep will do for you) and their partners reported far fewer disruptions during the night, such as snoring.
If the didgeridoo isn’t your cup of tea, you can achieve the same results from playing another wind or brass instrument, such as the trumpet or trombone.
Sticking with the musical theme…
2. Start Singing and Avoid Snoring
You’re not going to be very popular with the neighbors I’m afraid – if you’re not playing the didgeridoo then you may want to consider singing.
Singing, in much the same way as playing a wind instrument, can help to treat snoring by strengthening the muscles at the back of your mouth and throat.
However, I’m not suggesting that you start hollering your favorite Britney or Beyonce ballad on a daily basis, and please don’t inflict your “I Will Survive” rendition on every local karaoke bar you can find.
No, singing to avoid snoring is more about the sounds you make. You will use your throat muscles, soft palate and tongue muscles in order to produce certain noises.
This is the brainchild of choir director, Alise Ojay from Exeter, South West England, UK.
She first published her exercise program, Singing for Snorers in 2002, and it’s still going strong today.
Here’s Alise in action – I’m not sure what’s worse, the singing or the snoring!
3. Take a Long-Haul Flight
However, the flight socks that you may typically wear on a long-haul flight could be the answer for that snoring problem.
Flight socks are said to reduce the buildup of fluid in the lower legs and this is especially important when you are flying for a number of hours, unable to freely walk about and exercise the legs.
Flight socks are also used to treat varicose veins.
There is now evidence from a number of medical and sleep-related studies that claim that this fluid can actually fall towards the neck area when we lie down, due to the effects of gravity.
This can eventually lead to sleep apnea.
Sleep apnea most commonly occurs due to excess fat and fluid around the neck, forcing the neck muscles to collapse. This will often stop you from breathing for a few seconds, and upon taking your next breath, the air will vibrate against the soft tissue in your throat making a “snoring” noise.
The University of Toronto in Canada conducted a study into the use of flight socks while sleeping in patients who suffered from sleep apnea.
It was found that participants who wore flight socks had far less fluid moving towards their necks, and this more than halved the number of times their sleep was disrupted during the night because of sleep apnea.
4. Do Your Best Serena Williams Impression
Admittedly, this has nothing to do with “grunting” or any other throat or vocal exercises for that matter.
Therefore, most chronic snorers are told to sleep on the side. (Over the years, how many times has your partner tried to push you onto your side during the night?)
However, if you’re not used to sleeping on your side, chances are you’re just going to roll onto your back again at some point during the night.
Lying on your back will create greater pressure on the throat, and if you’re a “throat snorer” then this is just asking for trouble.
A popular method to deal with this is to sew a tennis ball into the back of your pajamas or an old t-shirt.
This will increase the likelihood of you staying on your side throughout the night, as it will be incredibly uncomfortable whenever you roll onto your back.
I wouldn’t suggest sleeping with a tennis ball forever. Within a few weeks you will hopefully have adjusted to sleeping on your side and then you can ditch the ball.
5. Will You Marry Me?
But there does happen to be an anti-snoring ring available in the marketplace.
Yes, that’s right, a ring, that you put on your finger.
Stay with me here.
The ring should be placed on your little finger, usually about an hour or so before you go to bed.
The ring isn’t a complete circle, as there is a part removed. This creates two ridges which rest on the top of your little finger.
It is said that the anti snoring ring focuses specifically on two acupressure points located on the top of the little finger. By applying pressure to these points it is claimed that you can balance your bio-rhythms and unblock your nasal passages.
To Sum Up
So, there you have it – My 5 Wacky Tips to Avoid Snoring.
All of these methods have been used by people who snore and many claim that their snoring has been completely cured.
Therefore, no matter how weird or outrageous these “cures” may seem, there does seem to be evidence to back them up.
However, if you’re not quite ready to start playing the didgeridoo, or take up singing lessons, and the idea of a ring or tennis ball seems ridiculous, you may want to check out my review of The Stop Snoring & Sleep Apnea Exercise Program.
The program provides completely natural techniques to cure snoring and there’s not a pair of flight socks in sight.