We all hate snoring. If we do not snore, we know someone who does. 25% of all sleepers are habitual snorers.
Why do we snore?
Our neck muscles relax when we go to sleep. Too much relaxation of muscles causes our upper airway to become too narrow for sufficient air to go to the lungs. During this whole process, the surrounding tissue vibrates. It results in sounds known as snores. Too much narrowness of the airway causes louder snores.
How do snoring effects us?
Asides from being a problem for your friends and partner, it also affects how you sleep. Quality of your sleep is reduced resulting in sleep apnea. It can also lead to chronic sleep deprivation. You will wake up in the morning feeling tired.
Causes of snoring
The following can be the causes of snoring:
- Excess weight around the neck and throat.
- Sleeping flat on your back
- The shape of your mouth
- Stuffy nose
- Deviated septums
- Nasal polyps
- Enlarged tonsils
How to stop snoring?
You need to identify the reason for your snoring to stop it. If you snore when your mouth is closed, It could be because of your tongue. If you snore with opened mouth, there could be a problem with your throat.
10 Natural snoring remedies
Following are 10 snoring home remedies:
Changing sleeping position
Sleeping on your back increases the chances of airways to be blocked or narrowed. If you notice this while you snore, it is time to change your sleeping position. It is usually recommended to sleep on your side. A body pillow can help you change your old habits.
Lose excessive weight
According to the Sleep Foundation, overweight people snore more than those who aren’t. It is due to the fact that overweight people have extra fat around their necks. It narrows their airways resulting in snore. Did you know that you can burn fat while you sleep?
Drink more water
Dehydration can lead to mucus formation in your nose resulting in snoring. Drink as much water as you can to avoid this. You can use this calculator to calculate how much water your body needs according to your weight. Did you know that water can also help you lose weight?
Get humidifiers for your room
Dry air is not the main cause of snoring, however, it can certainly increase the risk. Humidifiers keep the air nice and moist. Added air moisture will help lubricate your throat.
Stop using alcohol and cigarettes
Drinking alcohol habitually before bed might cause you to snore. Smokers are more likely to snore than non-smokers. Throat tissues are irritated by smoking leading to inflammation which will ultimately cause snores. Did you know that smokers and ex-smokers can clean their lungs by using this simple drink?
Increase your sleep time
It’s essential to get 7- 9 hours of sleep. Using sleeping pills can affect your throat and tongue muscles. If you are not able to get sleep quickly, try this Banana Tea for Good Sleep
Make your tongue and throat strong
Toom much relaxation of tongue and throat muscles causes snoring. Strong tongue and throat muscles can help you get rid of snoring. Signing regularly can strengthen these muscles. For the exercise of your tongue, place tongue tip behind the top of your teeth. Slide it back and forth for 4-5 minutes daily.
Elevate your head while you sleep
If sleeping on your side doesn’t stop your snoring, you need to elevate your head a little bit. It eases breathing and opens up your airways. A pillow or two can do the trick.
Avoid inflammatory food
Too many dairy and gluten products can also cause you to snore. Just cut down the food a little bit you are eating every day.
Facial steam before going to bed is a good idea. You can get rid of the stuffy nose through steam too. To try this snoring remedy, fill a bowl with hot water. Drop your head over it. Get close enough. A towel over your head will lock the moisture. Taking a hot shower can also do wonders.
You can try these natural snoring remedies one by one. I am sure one of these will work for you.