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Home Remedy for Snoring

Possibly the most effective remedy for snoring is a tennis ball. It may sound crazy, but this simple, cheap item can provide relief for many chronic snorers, and their bedmates. The key to stopping snoring is keeping your airway clear. No, you don't actually use the tennis ball to clear your airway, but it can help you keep it that way.

Good air

Keeping your airway clear can mean different things to different people. Good air quality in the room in which you sleep is a must, especially if you have allergies. Even if you don't have noticeable allergies during the day, dust and other particulates can irritate your nasal passage and throat at night, and so can dry air. You may find that an air purifier or humidifier will reduce your snoring woes.

Stop slouching in bed

Or, in other words, try a firmer mattress. A soft mattress or one that has gotten worn out and started to sag allows for all kinds of unnatural bending and discomfort in your sleep. A nice firm mattress will help keep your neck from scrunching up and blocking your airway. At the same time, sleeping more comfortably means sleeping more soundly. You and your partner will both be more rested, feel better in the morning, and be less grouchy.

Elevate yourself

Try propping your head up with additional pillows, or if that is not comfortable for you, raise the head of your bed by propping in up from beneath. Try sliding a 2x6 board under the feet of the head end of your bed. If you want more elevation you can stack two boards.

So, what about the tennis ball?

The tennis ball is pure, homemade behavioral modification. Regardless of why your snore or how bad you snore, lying on your back makes it worse. Anyone can reduce snoring, and many people eliminate it altogether by sleeping on their sides. If your natural tendency is to sleep on your back, you may start out on your side, but it's hard to control yourself in your sleep and your eventually roll onto your back. This is where the tennis ball comes in. You attach the tennis ball to your back. When you try to roll onto your back, the tennis ball creates just enough discomfort to prompt you back onto your side.

You can accomplish this by sewing a pocket into the back of your shirt and placing the ball inside, or put the tennis ball in a sock and pin it to your shirt. If one ball doesn't do the trick, try several.

Snoring can be more than just an embarrassing and irritating personal habit. Chronic snoring can be a sign of a life-threatening disorder called obstructive sleep apnea (OSA). OSA can lead to heart disease, diabetes, sexual dysfunction, and strokes. People may make fun of you for snoring, but OSA is no laughing matter!

Seek relief from the symptoms of sleep apnea with specialized snoring treatment from If you or a loved one may be losing sleep due to sleep apnea, call or email today for a snoring remedy consultation with our renowned sleep apnea physicians.