woman looking at her husband, snoringSnoring has become big business. Just do a quick search and you will find yourself bombarded with snoring remedies of all sorts. There are nasal strips and knock-off mouthguards that are designed to look like the prescription ones. There are rinses and sprays and even yoga courses. Everyone is trying to make money off your snoring.

But before you invest in any of these snoring remedies, there are a few things you should try that can save you a lot of money and get better results than these over-the-counter remedies.

Change Your Sleeping Position

This is one of the best things you can do to get  your snoring under control. If you are sleeping on your back, gravity will pull down on your throat and encourage it to narrow, which is what creates snoring. This is what your wife is trying to accomplish when she nudges you in the night, anyway.

Start by trying to change your sleeping position on  your own. But if you’re having trouble, sew a pocket on the back of your pajamas and put a tennis ball in there–you’ll learn not to roll onto your back.

Keep a Snoring Diary

Occasional snoring can actually be more disturbing than chronic snoring, but the cause can be harder to track down. Keeping a snoring diary in which you record some basic facts (what you ate and drank, the weather, and how much you snored, which your wife will probably be happy to fill in, along with some colorful commentary), can help you track down the cause of your snoring.

Cut Alcohol in the Evening

Your snoring diary may clue you in on this one, but consuming alcohol in the evening is a common cause of snoring. Alcohol encourages your neck muscles to relax even more when you sleep, increasing the severity of snoring.

Drinking less in the evening may make you snore less.

Consider Getting Tested for Allergies

Allergies are another common cause of snoring. Think everyone in your family has allergies but you? Your allergy may be the cause of your snoring. If your snoring seems to intensify when certain allergens are high, when you eat certain foods, or when it’s cold and the furnace is running, you should consider an allergy test to learn what could be causing your snoring.

Increase Exercise

If you’re already in great shape, this may not apply to you, but most of us snorers could stand to be in better shape. People will advertise specific exercise routines for snoring, but the truth is that getting more exercise will help with snoring, especially if you start losing a little weight.

When You Should See a Doctor

Home care is a good place to start for minor and occasional snoring. But if you have excessive snoring and are finding yourself tired in the morning, falling asleep during the day, and suffering regularly from morning headaches, you should see a doctor. These are symptoms of sleep apnea, when your breathing actually stops at night–a life-threatening condition that needs medical attention.

If you suspect you have sleep apnea or are looking for a snoring solution that works, please call 303-691-0267 for an appointment with a sleep dentist at the TMJ Therapy & Sleep Center of Colorado in Denver.