breaking news

Watch live: PBC parents, students talk to the school board about safety

8 odd but effective ways to stop snoring 


Lose any sleep from your own or your partner's snoring lately? 

For many Americans, it's a lethargic yes. Snoring is a buzz kill, a sleep robber and maybe an indicator of serious health issues, including the obstructive sleep apnea that can lead to heart disease.

»RELATED: Want better sleep? Write a to-do list, study says

Some 90 million American adults snore, according to sleepfoundation.org, and many could find relief with general health solutions. The Mayo Clinic recommends getting 7-8 hours of sleep a night if you snore, for example, or losing weight since overweight people can have extra throat tissues that contribute to snoring. 

There are also expensive, extensive solutions like oral devices, according to dentist Gene Sambataro. The mandibular advancement device designed to remove obstructions in the airway, for example, "is one of the most widely-accepted dental appliances for the treatment of sleep apnea, useful in forcing the lower jaw down and forward slightly," he says. 

Sambataro, a holistic clinician and author of the book “Stop the Snore”, recommends checking out some of the more unusual stop-storing methods, too, until you find something that works for you or your partner.

"Be careful not to look for quick fixes," he adds. "There are remedies out there – traditional and unconventional – but you should be thorough to remedy what can be a serious problem."

If you're not quit ready for oral devices or losing weigh, there are some weird but effective snoring solutions from Sambataro and other sleep experts:

Sleep on a tennis ball. Lying on your back when you sleep puts greater pressure on your throat, so shifting to your side may work to quiet loud snoring, Dr. M. Safwan Badr, president of the American Academy of Sleep Medicine, told Huffington Post. To improve your odds of actually staying asleep on your side, sew a tennis ball into the front pocket of an old t-shirt, then wear the shirt backwards to bed. This should make it super uncomfortable to lie on your back once you drift off. Once you've adjusted to the new sleep position (and stopped snoring), you can ditch the uncomfy shirt.

Buy a longer pillow. According to Reader's Digest, a full-length body pillow can help you adjust to sleeping on your side.

Do tongue aerobics. Sounds a little odd, and you may not want an audience, but strengthening your tongue and the facial muscles you use to chew and swallow with exercises known as "myofunctional therapy" can work wonders with snoring, according to Sambataro. "Muscle weakness within the tongue, mouth, and upper throat may lead to snoring and obstructive sleep apnea," he says. 

Change out your pillows. No, you're not trying to re-decorate the snoring away. Instead, you're after the allergens in your bedroom and in your pillow that may contribute to snoring. "If you feel fine during the day but obstructed at night, these things may be contributing to your snoring," Sambataro says. "Everyone should evaluate whether your pillows are creating some nasal congestion due to a reaction to the material."

Pop a bit of peppermint. A drop or two of peppermint oil rubbed around your nose may be able to open nasal passages, and peppermint mouthwash could shrink throat tissue that contributes to snoring, according to RD.

Mix mint into the humidifier. If you have the option to use a humidifier at night, bump your odds of opening your nasal passages by adding a few drops of peppermint oil to the water, RD suggested.

Combat snoring with a nose cone. Sambataro also suggests nose cones you place in each nostril to expand it. "This technique has a similar effect as strips, without the irritation of removing them in the morning," he notes.

Nod off after nasal sprays. With regular use, sprays will help get rid of the bacteria and fungus that produce mucous and eventually obstruct the nasal airway, Sambataro noted.


Reader Comments ...


Next Up in Community

After Broward shooting, local parents wonder: Should I homeschool?
After Broward shooting, local parents wonder: Should I homeschool?

Forgive me for speaking on behalf of the masses. But I’m positive that thought ran through the mind of every parent who, like me, watched frantic mothers and fathers searching for their children in the carnage of a Valentine’s Day afternoon, some of whom listened helplessly as their sons and daughters hid from bullets as their classmates...
Sneaky ways to save money on your next road trip
Sneaky ways to save money on your next road trip

You hop in the car with a few friends or the family and a mere 1,000 miles later you're down $400 when you only intended to spend $150. What happened? Probably just a few overruns on the road trip budget. With a little effort, you'll find it's just as simple and sometimes even more pleasant to take a road trip that will save you hundreds. Credit Donkey...
Don't try this at home: Top home repairs that aren't DIY
Don't try this at home: Top home repairs that aren't DIY

Everyone wants to feel self-sufficient, and even those with deep pockets find it's a good idea to stick to some kind of home maintenance budget. If you chuckled at the thought of having "deep pockets," you're probably even more concerned with controlling costs on the home front. But frugal isn't always better, even if you have monster DIY...
SunFest 2018 lineup: Pitbull, Nick Jonas, Joe Jonas and more big acts!
SunFest 2018 lineup: Pitbull, Nick Jonas, Joe Jonas and more big acts!

Pitbull, Nick Jonas, DNCE with Joe Jonas, Incubus, Zedd, Logic, Living Colour, Nathaniel Rateliff & The Night Sweats, Cake, Third Eye Blind, Toots and the Maytals and Billy Idol are among the entertainment acts announced Wednesday morning for the 35th anniversary edition of SunFest on the downtown West Palm Beach waterfront from May 3 - 6. Pitbull...
Michelle Obama praises 'Black Panther' on Twitter: 'I loved this movie'
Michelle Obama praises 'Black Panther' on Twitter: 'I loved this movie'

Former first lady Michelle Obama tweeted a shoutout Monday to the new Marvel superhero film, “Black Panther.” “Congrats to the entire #blackpanther team!” she tweeted. “Because of you, young people will finally see superheroes that look like them on the big screen. I loved this movie and I know it will inspire...
More Stories