Is your snoring habit causing embarrassment to you and trouble to your partner? Snoring is an undesirable sound that occurs when nasal airways get obstructed due to a blocked nose, allergens or any other reason. It happens when tissues on the top of the airway vibrate while rubbing against each other. It is a common condition in middle-aged people.
Those who snore also experience a frequent awakening from sleep, daytime weakness and choking sensations. If not treated and the condition grows, it can even develop life-threatening health conditions like obstructive sleep apnea. Obstructive sleep apnea occurs when there are periodic episodes of partial or full upper airway obstruction during sleep. If you suffer from these issues, you need to start looking for the right snoring solution for relief.
There are various ways to alleviate snoring. Typically the medical treatment is suggested for extreme situations, such as sleep apnea. Otherwise, you can go for some natural remedies and general lifestyle changes to avoid snoring. Here are some easy remedies that may help you ease snoring.
-
Table of Contents
Lose Weight
Overweight people are two times most likely to snore compared to those who are lean and fit. It happens because obese people have extra fat around the neck. This narrows down the airways and further leads to snoring. Therefore, it’s suggested to lose some pounds to stop snoring.
-
Change the Sleeping Position
Typically, sleeping on the back leads to blockage of airways. If you often snore while sleeping on the back, you must change your sleeping position. Try to sleep on the side to alleviate snoring. But old habits die hard. So, you need to invest in a proper body pillow to maintain a side sleeping position. Another trick is to sew tennis balls onto the back of your pyjamas to prevent sleeping on the back.
-
Understand Your Snoring Pattern
The change begins with knowledge. Therefore, tracking the snoring pattern after monitoring your sleep cycle is best. Find out when and where you get to snore and what leads to snoring. This is a good step towards trying to make a change in your life.
-
Avoid Alcohol and Quit Smoking
When you drink alcohol regularly, particularly before bedtime, it may cause snoring. For, drinking alcohol before bed relaxes throat muscles and causes snoring. Even regular smokers are likely to snore, as smoking irritates the throat tissues. It also leads to inflammation, resulting in snoring.
-
Use a Humidifier
Although dry air may not lead to snoring, it can aggravate this condition. You can install a humidifier to maintain a constant moisture level in your room. The moisture in the air lubricates the throat. This further makes it easier to breathe without any noisy vibrations.
-
Exercise for Preventing Weak Throat Muscles and Tongue
Generally, people snore when throat muscles and tongue muscles are relaxed. So, consider strengthening them to stop snoring. Certain exercises may help in strengthening these muscles. One great hack to make throat muscles exercise is singing. So, don’t shy away from singing in your bathroom while taking a shower or when driving your car. And to train your tongue, you need to place your tongue’s tip behind the top of the teeth and then start sliding it back and forth for a few minutes a day.
-
Get Some Steam
You can use a facial steamer or steaming bowl to open up the airways before going to bed. It comes in handy when you have a stuffy nose due to allergies or colds that also cause snoring. All you need to do is fill a big bowl with hot water and drop your head over it. Then, get close enough to let the steam do the trick. Keep a towel over your head to lock in the moisture. Even having a hot shower or warm bath has a similar impact.
-
Get Enough Sleep
Exhaustion is also a major reason for relaxing tongue and throat muscles, leading to snoring. You must get around 7 to 9 hours of sleep each night. If you have trouble sleeping, consider using some natural remedies to help you with sleep.
Conclusion
So, these are some effective anti-snore remedies for alleviating this condition naturally. However, if the condition is too bad, you need to see a doctor to treat the issue and get rid of snoring ASAP.
