8 natural snoring remedies that can help
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Snoring is our topic and we are moving all the way to see some natural ways we can treat it(Snoring).
Snoring is a common condition that can disrupt your sleep. It happens when air can’t flow easily through your nose or mouth. Mild or occasional snoring usually isn’t a cause for concern. But chronic snoring can increase your risk of certain health conditions like stroke and heart attack.
What is snoring?
Snoring refers to a rattling, snorting or grumbling sound some people make during sleep. It happens when there’s an obstruction in your airway.
Is snoring normal?
Snoring is common (and normal) for many people. In fact, nearly everyone snores at some point, including babies and young children.
What are the symptoms of snoring?
Snoring sounds vary from person to person. Snores might sound like:
- Quiet vibrations.
- Whistling.
- Grumbling.
- Snorting.
- Rumbling.
People who snore may also:
- Toss and turn during sleep.
- Wake up with a dry or sore throat.
- Feel tired during the day (fatigue).
- Have headache.
- Feel moody or irritable.
- Have difficulty focusing.
What causes snoring?
When you breathe, you push air through your nose, mouth and throat. A blockage in your airway can cause these tissues to vibrate against each other as air moves through your:
- Soft palate (the back of the roof of your mouth).
- Tonsils.
- Adenoids.
- Tongue.
The vibrations make a rumbling, rattling noise (what we know as snoring).
Several different factors can cause this airway blockage, including:
- Age. Snoring is more common as we age because muscle tone decreases, causing our airways to constrict (shrink).
- Alcohol and sedatives. Beverages containing alcohol and certain medications relax your muscles, restricting airflow through your nose, mouth and throat.
- Anatomy. Enlarged adenoids, big tonsils or a large tongue can make it hard for air to flow through your nose and mouth. A deviated septum (when the cartilage that separates your nostrils is off-center) can also block the flow of air.
- Sex assigned at birth. Snoring is more common in people assigned male at birth.
- Family history. Snoring runs in families. If you have a biological parent who snores, you’re more likely to snore, too.
- Overall health. Nasal congestion due to allergies and the common colf blocks airflow through your mouth and nose. Pregnant people are also more likely to snore due to hormonal changes.
- Weight. Snoring and sleep-related breathing disorders are more common in people who have overweight (a body mass index, or BMI, greater than 25) or obesity (a BMI greater than 30).
Is snoring bad?
Snoring isn’t necessarily bad. Most of us snore at some point during our lives. But it’s time to see a healthcare provider if you snore loudly, or if snoring disrupts your sleep quality.
How do healthcare providers treat snoring?
Healthcare providers use a wide range of treatments to reduce snoring. The option that’s right for you depends on several factors, including the severity of your snoring, your health history and your personal preferences.
Nonsurgical snoring treatments
Nonsurgical snoring remedies focus on improving your sleep posture or opening your airways. These treatments may include:
- Lifestyle changes. Changing your sleep position, avoiding beverages containing alcohol and maintaining a weight that’s healthy for you can reduce snoring.
- Medications. Cold and allergy medications relieve nasal congestion and help you breathe freely.
- Nasal strips. Wearing nasal strips (flexible bands that stick to the outside of your nose) can help keep your nasal passages open.
- Oral appliances. Wearing an oral appliance when you sleep keeps your jaw in the proper position so air can flow. Your healthcare provider might call it a mouth device or mouth guard. A mouth guard used for other purposes, like sports, won’t resolve snoring.
Surgical snoring treatments
Healthcare providers may use surgery to treat severe snoring. The goal of surgery is to shrink or remove excess tissue or correct a structural issue (like a deviated septum). Surgical treatments may include:
- Laser-assisted uvulopalatoplasty (LAUP). LAUP reduces tissue in your soft palate and improves airflow.
- Ablation therapy . Also called Somnoplasty®, this technique uses radiofrequency energy to shrink excess tissue in your soft palate and tongue.
Can I prevent snoring?
Certain lifestyle changes may help you stop or reduce snoring. Here are some things to try:
- Avoid sedatives (like zolpidem, clonazepam and eszopiclone) or beverages containing alcohol before bedtime.
- Ask your provider about medications to relieve nasal congestion.
- Stay active, get plenty of exercise and maintain a weight that’s healthy for you.
- Elevate your head during sleep to improve airflow.
- Try sleeping on your side instead of your back.
- Purchase a snore-reducing pillow that keeps your head in the proper position when you sleep.
Talk to your provider for more tips on how to stop snoring. They can offer personalized recommendations based on your needs.
8 natural snoring remedies that can help
There are a couple of ways to stop snoring. Some medical and some natural. Medical treatment is usually recommended for extreme scenarios. Like when your snoring results in sleep apnea. But before turning to medical treatment try out these eight natural snoring remedies that work like a charm.
1. Lose some weight.
People who are overweight are two times more likely to snore than those who aren’t. The reason is simple, overweight people carry extra fat around their necks which narrows their airways and causes them to snore. So, lose a couple of pounds and lose your noisy nighttime companion. Switching up your diet, getting some exercise.
2. Change your sleeping position.
Sleeping on your back can cause your airways to become blocked or narrowed. If you notice that you snore while sleeping on your back it is time to switch up your sleeping position. Sleeping on your side is usually recommended. Old habits die hard so the odds are that as you drift deeper into sleep you’d roll unto your back again. The fix? Invest in a body pillow. A body pillow will help you maintain sleeping on your side. Another mean old trick is sewing tennis balls unto the back of your pajamas.
3. Get to know your own snoring patterns.
All change starts with knowledge. Sleep Cycle helps track your snoring patterns. Finding out more about when and where you snore, as well as what might be causing you to snore more, is the first step towards trying to make a change.
4. Quit smoking and avoid alcohol.
If you drink alcohol habitually, especially before bed that might be the cause of your snoring. Drinking alcohol a couple of hours before you go to bed relaxes your throat muscles, causing you to snore. Regular smokers are also likely to snore. Smoking irritates your throat tissues leading to inflammation, which results in snores.
. 5 Drink more water.
Staying hydrated is always a good idea, particularly for snorers. Dehydration leads to mucus forming in your nose which could make you snore. Drinking about 3.7 liters of water for men, and about 2.7 liters for women is highly recommended.
6. Treat yourself to a humidifier.
While dry air might not be the main cause of your snoring, it can certainly aggravate it. So get a couple of humidifiers to keep the air in your room nice and moist. The added moisture in the air will help lubricate your throat. Making it easier for air to flow in and out without causing any noisy vibrations.
7. Exercise to prevent weak tongue and throat muscles.
You snore when your tongue and throat muscles are too relaxed. Strengthening them would help you stop. There are a couple of exercises which could help you strengthen you do this. A great and easy hack to get some throat exercise in is singing. So throw yourself a concert in the shower or in your car. Your partner or roommates might find it annoying but it’ll be less annoying than your snoring. To work out your tongue, place the tip of your tongue behind the top of your teeth and slide it back and forth for a couple of minutes a day.
8. Examine your diet and cut down on inflammatory food.
Dairy and gluten products are well-known culprits for causing tissues in your nose and throat to become inflamed. You don’t have to completely cut out that yummy glass of chocolate milk you have every day. Pick out some days where you have some plain tea instead and don’t have it too soon before bed.
