DIY Anti-Snoring Devices You Can Make at Home

Summary:

Snoring is a common problem that affects both the snorer and their partner. It can disrupt sleep and lead to various health issues. While there are many anti-snoring devices available in the market, they can be expensive and may not work for everyone. However, there are DIY anti-snoring devices that you can make at home, using simple and affordable materials. In this blog post, we will discuss some effective DIY anti-snoring devices that you can try to get a good night’s sleep.

1. Tongue Retaining Device (TRD):

A tongue retaining device is a popular DIY anti-snoring device that helps keep your tongue in the right position, preventing it from blocking your airway. To make a TRD, you will need a plastic bottle, a rubber band, and a pair of scissors. Cut the bottom part of the bottle and make a small hole on the side. Insert the rubber band through the hole and tie it to make a loop. Place your tongue inside the loop and wear it like a mouthguard before going to bed. This will keep your tongue in place and reduce snoring.

2. Nasal Dilators:

Nasal dilators are small devices that are inserted into the nostrils to keep them open. This helps in improving airflow and reducing snoring. You can make your own nasal dilators at home using a straw or a pen cap. Cut the straw or pen cap into small pieces and insert them into your nostrils before going to bed. This will help keep your nostrils open and reduce snoring.

3. Essential Oils:

Essential oils have many therapeutic benefits, including reducing snoring. Peppermint, eucalyptus, and lavender oils are known to have anti-inflammatory properties that can help reduce inflammation in the airways and improve breathing. You can make a DIY anti-snoring essential oil blend by mixing a few drops of these oils with a carrier oil, such as coconut or olive oil, and apply it under your nose before going to bed.

DIY Anti-Snoring Devices You Can Make at Home

4. Throat Exercises:

Weak throat muscles can contribute to snoring. Doing throat exercises can help strengthen these muscles and reduce snoring. One simple exercise you can try is to open your mouth and move your jaw to the left and then to the right. Repeat this for a few minutes every day to see an improvement in your snoring.

5. Honey and Turmeric Paste:

Honey and turmeric are known for their anti-inflammatory and anti-bacterial properties. Mixing these two ingredients and applying the paste to your throat before going to bed can help reduce inflammation and improve breathing. You can also add a pinch of black pepper to the paste for better results.

6. Elevate Your Head:

Sleeping with your head elevated can help reduce snoring. This is because it helps keep your airway open and prevents the tongue from falling back and blocking the airway. You can make your own DIY wedge pillow by placing a few pillows under your head or by placing a rolled-up towel under your mattress to elevate the head of your bed.

7. Anti-Snoring Mouthpiece:

An anti-snoring mouthpiece is a device that helps keep your jaw in a forward position, preventing the tongue from blocking the airway. You can make your own DIY anti-snoring mouthpiece using a plastic mouthguard and boiling water. Boil the mouthguard in hot water for a few minutes, then place it in your mouth and bite down to create a mold. Let it cool and trim the edges to fit your mouth perfectly.

In conclusion, snoring can be a frustrating issue, but with these DIY anti-snoring devices, you can find relief and improve your sleep quality. These devices are easy to make and use, and they can help you and your partner get a peaceful night’s sleep.