Snoring is common among Americans, with around 90 million individuals affected. While infrequent snoring is typically not a health concern, heavier, disruptive snoring may indicate breathing problems. Remedies include wearing socks to reduce fluid accumulation, performing tongue exercises to strengthen airway muscles, and avoiding specific foods like dairy and spicy items before bed. Additionally, using anti-allergy pillows can minimize snoring caused by allergens. Each of these methods has shown effectiveness in studies for alleviating sleep disturbances related to snoring.
Sleeping in socks can help reduce snoring. A study showed that wearing flight socks during the day and breathable cotton socks at night decreased fluid build-up in the legs, which could reduce snoring by alleviating pressure around the neck.
Strengthening tongue muscles may control snoring. Simple exercises can help. For instance, moving the tongue side to side with a closed mouth can lead to significant reductions in snoring within just a few nights of consistent practice.
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