15 Natural Ways To Stop Snoring
Even if your snoring isn't keeping you awake at night, it's an embarrassing ailment that might make us hesitant to share our bed with anyone. Fortunately, there are numerous steps you may do to reduce your snoring. In fact, if your snoring is not a symptom of a more serious condition such as sleep apnea, one of these natural remedies may be able to completely eliminate it.
15 ways to naturally stop snoring
1. Switch your sleeping posture.
Do you sleep on your back? It could be time to turn to your side. Sleeping on your back increases your risk of snoring because it positions your tongue towards the back of your throat, restricting airflow. Switching to side sleeping is frequently the first line of defense recommended by health professionals.
Alternatively, if your mattress is adjustable, you can raise the head of your bed to allow for better airflow.
2. Lose weight.
Snoring occurs when your airways become blocked or narrowed while you're sleeping. A common cause of this type of occlusion is fatty tissue in the neck or throat.
If you are overweight or obese, losing weight may help to eliminate or lessen your snoring.
3. Exercise.
Exercise can help you lose weight, which helps with the point above; but, even if you are not overweight, regular exercise improves your sleep and reduces snoring.
Exercise increases muscle tone throughout your body, allowing your soft palate and throat to hold their shape while you sleep.
4. Avoid drinking alcohol.
While alcohol can make you drowsy and induce sleep, it also degrades the quality of your sleep and frequently wakes you up prematurely either to the urge to urinate or by interfering with your sleep cycle.
Drinking before bed is always a terrible idea, but it's especially awful for snorers. Snorers should avoid alcohol before bedtime since it relaxes the throat muscles, causing snoring.
5. Avoid taking drugs.
Aside from alcohol, other drugs can cause snoring or have other side effects that impair the quality of sleep. Sedatives and prescription sleeping pills are one example.
Like alcohol, these relax your body, especially your mouth and throat muscles, which causes snoring. Natural health benefits of dietary fibre
6. Stop smoking.
Smoking is harmful to your health and impairs your sleep quality. Smoking has been linked to sleep-disordered breathing (snoring and sleep apnea), as well as insomnia.
The more you smoke, the louder your snoring will be.
7. Stay hydrated.
A hydrated nose is a happy nose. The more dehydrated you are, the more likely mucus will accumulate in your mouth and throat, clogging your airways and causing you to snore.
The Mayo Clinic recommends 15.5 cups of water per day for men and 11.5 cups for women, depending on their level of activity. Remember that 20% of this could come from food.
8. Eat better.
Avoid heavy meals late at night, especially if they involve high-fat or sugary items. These can cause intestinal issues and make sleep difficult to come by.
Snorters should avoid dairy products in particular, as they can leave a layer of mucus behind, clogging your airways.
9. Take a warm bath or shower before bedtime.
The water's heat will open your airways, and as it evaporates from your skin, the drop in temperature will signal to your brain that it's time to sleep.
Similarly, humidifiers can replenish moisture in your bedroom, reducing congestion and making it easier to breathe at night.
10. Buy anti-snoring pillows.
Anti-snoring pillows are often wedge shaped and constructed of memory foam. These are intended to maintain your airways open in a healthy manner by aligning your jaw, neck, and throat, as well as your spine and the rest of your body.
Dust mites, germs, and other allergens from your bedroom can build up in your pillows, so wash and replace them every two years. Amazing natural foods for liver detox
11. Change your pajamas.
If you were astonished by the thought of anti-snoring pillows, you'll be delighted to know that you can also get anti-snoring pajamas and accessories.
These frequently include a tennis ball or a similar item sewed inside that fits between your shoulder blades. Alternatively, you can achieve the same effect by wearing an inflatable belt. The theory is that the tennis ball or air in the belt creates discomfort, causing you to roll onto your side while sleeping.
12. Strengthen your tongue and throat.
If you're tired of having a floppy tongue obstruct your throat, research have shown that particular tongue and throat workouts help strengthen the area and keep it clean while sleeping.
The ABC News crew demonstrates four workouts that you may do for 8 minutes every day.
13. Treat your allergies.
Anyone with allergies understands what it's like to have a stuffy nose. Snoring might occur as a result of a stuffy nose caused by a transient sickness or chronic allergies.
To clear your nose, try to treat any underlying allergies. Purchase a HEPA air filter. Wash and vacuum your sheets on a regular basis. Keep your pets out of the bed.
14. Try aromatherapy.
Many aromatherapy practitioners value aromatherapy because of its therapeutic benefits. Good smells make us feel good, but specific essential oils can help open up your throat and reduce inflammation caused by allergies or illness.
Before going to bed, gently dab a few drops of peppermint or eucalyptus oil into the bottom or inside of your nose, or inhale steam.
15. Extend your nose.
Neti pots, like aromatherapy steam inhalation, help to loosen and discharge mucus from the nose. You can also apply a nasal strip on the outside of your nose. These help to expand your nostrils and increase airflow. Nasal vents achieve the same thing by being located within your nostrils.
If everything else fails:
If none of the following suggestions help you stop snoring, your snoring could be a symptom of a more serious medical condition. Talk to your doctor. They may diagnose you with sleep apnea and refer you to a sleep clinic for further testing.
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