Nighttime tips: five ways to overcome snoring.

Snoring can be a true torment for those who produce those annoying sounds while sleeping. It’s even worse for anyone trying to sleep in the same room.

A recent study by sleep specialists at Mute uncovered 30 home remedies for snoring. Among these remedies are taping the mouth shut and wearing compression socks. The team surveyed over 2,000 Britons, as reported by the Daily Mail. A staggering 44 percent of participants expressed their willingness to try anything to overcome this nighttime nightmare.

So, here’s the ranking of the best remedies for snoring, according to the researchers at Mute:

1. Using extra pillows
2. Drinking plenty of water
3. Using nasal strips/expanders
4. Applying nasal spray before bed
5. Avoiding alcohol at night
6. Completely abstaining from alcohol
7. Rubbing decongestant ointment on the chest
8. Taking a hot shower or bath before bed
9. Sleeping in a sitting position
10. Sleeping upside down (with legs where the head should be)
11. Placing extra pillows
12. Using a mouthguard
13. Saltwater gargles/sprays
14. Evening workouts
15. Sucking on mint candies before bed
16. Drinking honey and lemon water before sleep
17. Doing throat exercises
18. Practicing anti-snoring exercises
19. Wearing a sleep mask
20. Drinking alcohol before bed
21. Using a humidifier
22. Wearing an anti-snoring ring
23. Applying petroleum jelly to the tip of the nose
24. Stuffing a tennis ball in pajamas to avoid sleeping on your back
25. Taping the mouth shut
26. Wearing a nasal plug
27. Daily singing to strengthen throat muscles
28. Acupuncture
29. Wearing compression socks
30. Applying thyme oil to the legs

In response to the study’s findings, Jonathan Hobson, an otolaryngologist and consultant at the University of Manchester, offered his own advice for eliminating snoring.

First and foremost, he recommended not wasting money on expensive rings and other remedies whose effectiveness is not scientifically proven.

According to the expert, divorced middle-aged individuals are particularly prone to such futile expenditures. They fear not finding a new partner and are willing to spend any amount just to stop snoring.

Mr. Hobson also warned snorers that most trendy remedies work as placebos. People can convince themselves that they will stop snoring thanks to some device or spray, but the problem won’t actually go away. For instance, decongestant sprays don’t provide long-lasting relief, and those applied to the chest don’t clear the airways, even if they create the illusion of easier breathing.

Otolaryngologist Hobson does not recommend taping the mouth shut or using a nasal plug, as these methods can be potentially dangerous. Instead, he confirms that singing can have a positive effect on reducing snoring, and this is scientifically backed.

So, which of the expert’s recommendations align with the study’s findings? Let’s find out.

Five Tips for Combating Snoring from Jonathan Hobson

1. Reduce alcohol consumption. It is a major factor in snoring. By relaxing the muscles of the upper airways, alcohol causes them to constrict during the night, producing unpleasant sounds.
2. Sleep on your side. If you sleep on your back, you increase the likelihood of snoring. Sleeping on your side or at least facing sideways can help reduce it.
3. Ensure you maintain a healthy weight. Losing excess pounds can help eliminate snoring.
4. Take a hot shower or bath at night. This helps clear the airways, just like using a humidifier in the bedroom.
5. Prop yourself up with extra pillows. A more upright head position is associated with less pressure on the airways in the neck area, which may help eliminate snoring.