Tuesday, June 28, 2022

how to stop snoring home remedies | home remedy for snoring?

how to stop snoring home remedies : Snoring happens when tissues in the back of the throat vibrate as air passes over them during sleep. Nasal infections or deformities can cause snoring, as can obesity, drug or alcohol use, medications, smoking, aging or sleep position.

Snoring Home Remedies For a Good Night's Rest | Best Health Magazine
how to stop snoring home remedies

Snoring is an annoying condition, but most importantly it can be a sign of ill health. You may not realise this, but your snoring can disrupt the quality of sleep of your partner and can lead to fatigue and irritability.

According to statistics from the National Sleep Foundation, around 1 in 3 men and 1 in 4 women snore every night. Snoring can be caused due to several reasons and being overweight is one of them. If you are a mild and occasional snorer, then it is not a problem. But snoring, combined with extended breathing stoppages are mostly associated with cardiovascular disease risk and requires immediate medical attention.

So, how to stop snoring?

The answer to that depends upon the actual cause and intensity of your snoring. In a lot of cases, snoring is caused by faulty sleeping habits or unhealthy lifestyle choices. And correcting those habits and put a stop to snoring. On the other hand, heavy snoring that causes difficulty in breathing and frequently wakes you up at night usually need more effective treatment options.

How to stop snoring home remedies

There are a couple of ways to deal with 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 natural snoring home remedies that work like a charm.

1. Change Your Sleep 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.

2. Lose 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 and ironically enough sleep will help you lose weight.

3. 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, that results in snores.

4. Practice Good Sleep Hygiene.

Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. “You sleep hard and deep, and the muscles become floppier, which creates snoring,” Slaughter says.

5. Open Nasal Passages.

If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. “Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through.”

Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.

A hot shower before you go to bed can help open nasal passages, Slaughter says. Also, keep a bottle of saltwater rinse in the shower. “Rinse your nose out with it while you’re showering to help open up passages,” Slaughter says.

A neti pot could also be used to rinse out the nasal passages with a salt-water solution.

Nasal strips may also work to lift nasal passages and open them up — if the problem exists in your nose and not within the soft palate.

6. Change Your Pillows.

Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?

Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.

“If you feel fine during the day but obstructed at night, these things may be contributing to your snoring,” Slaughter says.

Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum. And keep pets out of the bedroom.

Beware before spending money on special pillows designed to prevent snoring, Chokroverty says. “They may work if it props up your head, which fixes nasal issues, but can cause neck pain.”

7. 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 of water for women is highly recommended.

Finally, how do I know which remedy will work best for me?

Try them all. One after the other until you find one that sticks. Instead of getting stuck in an endless loop of trying different remedies, track your sleep, and keep a sleep diary. It’ll help you get a better idea of your sleep patterns and habits.

Sleeping Naked Helps Couples Have Healthy Relationships With More Intimacy

Gain insights on your personal snoring habits

By using the snore tracker in Sleep Cycle alarm clock you can find out if you snore, identify how often, learn during what time snoring is more likely, and listen to audio bits of your own snoring.

RELATED ARTICLES

Most Popular

LATEST REVIEWS