Studies show that roughly 45 percent of adults snore at least occasionally.

Snoring is a common problem, and it can range from a mild annoyance to a severe medical condition that disrupts your sleep and puts you at risk for a variety of health problems.

What Causes Snoring?

Snoring happens when the flow of air through your nose and mouth is obstructed while you’re sleeping. Your tongue and throat muscles relax while you sleep, which can cause your airway to narrow or close.

When air tries to flow through this narrowed or blocked airway, it creates vibrations, which lead to the snoring sound.

There are several reasons why your airway might be obstructed while you sleep. Some common causes of snoring include:.

• Excess weight or obesity
• Nasal congestion or allergies
• Pregnancy
• Anatomical factors, such as a deviated septum or enlarged tonsils
• Alcohol consumption
• Smoking

The Surprising Solutions to Snoring

If you or a loved one snore regularly, you might be wondering what you can do to stop. While there is no one-size-fits-all solution to snoring, there are a variety of strategies that you can try to reduce or eliminate snoring.

Here are some surprising solutions to snoring that you might not have considered:.

1. Learn to play the didgeridoo

Didgeridoo playing is a traditional wind instrument used by Indigenous Australians. According to a study published in the British Medical Journal, playing the didgeridoo can help reduce snoring and sleep apnea.

The study found that people who played the didgeridoo for a minimum of 20 minutes a day saw improved symptoms of sleep apnea and snoring within three months. Playing the didgeridoo strengthens the muscles of the upper airway, which can help prevent it from collapsing during sleep and causing snoring.

2. Wear a chin strap

A chin strap is a device that wraps around your head and under your chin, holding your mouth closed while you sleep. This prevents air from escaping through your mouth and causing snoring.

Chin straps are typically used in conjunction with a CPAP (continuous positive airway pressure) machine, which helps keep your airway open while you sleep. However, some people find that using a chin strap alone is enough to reduce or eliminate their snoring.

3. Prop up your head

Using a special pillow or a wedge-shaped cushion to elevate your head while you sleep can help prevent your airway from becoming obstructed.

When your head is elevated, it helps prevent your tongue and throat tissues from falling back and blocking your airway. This can reduce or eliminate snoring. If you don’t want to invest in a special pillow, you can try propping up your head with regular pillows or even a few books.

4. Oil pulling

Oil pulling is an ancient Ayurvedic practice that involves swishing oil (usually coconut or sesame oil) around in your mouth for up to 20 minutes.

Related Article Unexpected remedies for snoring

Oil pulling has been shown to have a variety of health benefits, including reducing inflammation and promoting oral health. However, some people also claim that oil pulling can reduce snoring. While there is no scientific evidence to support this claim, oil pulling is safe and inexpensive, so it’s worth a try if you’re looking for natural remedies for snoring.

5. Use a tongue stabilizing device

A tongue stabilizing device (TSD) is a small, soft silicone device that you place in your mouth. The TSD attaches to your tongue, holding it in place while you sleep.

This can help prevent your tongue from falling back and blocking your airway, which can lead to snoring. TSDs are typically less expensive than other anti-snoring devices, and they are easy to use and clean.

6. Sing

Singing is not only a fun activity, but it can also help improve your snoring. Singing exercises your throat muscles, which can help strengthen them and prevent them from collapsing during sleep.

According to a study published in The Journal of Laryngology & Otology, people who sang for 20 minutes a day saw a reduction in their snoring. So, if you’re looking for a fun way to fight snoring, take up singing!.

7. Drink pineapple juice

Pineapple juice contains an enzyme called bromelain, which has been shown to reduce inflammation and swelling in the upper airway. Drinking pineapple juice before bed can help reduce inflammation in your throat and nose, which can help prevent snoring.

However, make sure to choose a natural, unsweetened pineapple juice, as sugary drinks can actually make snoring worse.

8. Try an anti-snoring mouthpiece

Anti-snoring mouthpieces are devices that you wear in your mouth while you sleep. They work by repositioning your jaw and tongue to keep your airway open and prevent snoring.

There are two types of anti-snoring mouthpieces: mandibular advancement devices, which hold your lower jaw forward, and tongue retaining devices, which hold your tongue in place. Talk to your doctor or dentist to see if an anti-snoring mouthpiece is right for you.

9. Practice good sleep hygiene

Good sleep hygiene habits can help reduce snoring by promoting better-quality sleep. Try these tips:.

• Stick to a regular sleep schedule
• Avoid caffeine, alcohol, and large meals before bed
• Exercise regularly, but not too close to bedtime
• Create a relaxing bedtime routine
• Make sure your sleep environment is comfortable and dark
• Use a humidifier to keep your airway moist and reduce congestion

10. Lose weight

If you’re overweight or obese, losing weight can help reduce or eliminate your snoring. Excess weight creates extra tissue in the throat, which can narrow the airway and cause snoring.

Losing even a small amount of weight can help reduce this tissue and improve your snoring.

The Bottom Line

Snoring is a common problem, but it doesn’t have to keep you (or your partner) up at night. By trying some of these surprising solutions, you may be able to reduce or eliminate your snoring and sleep more soundly.

As always, consult your doctor before starting any new treatments or devices to make sure they are safe and appropriate for you.