Snoring is one of the most embarrassing involuntary actions that bug a lot of people’s lives. Sleeping in the same room with someone who snores can really be a pin in the a$$. It can result in poor sleep for you and whoever you share a room with.This unpleasant habit, is however, caused by the relaxation of muscles in the roof of your mouth, tongue and throat which can block your airways and cause vibration.
You don’t always have to use fancy medication and drastic measures to stop it. Here are five ways in which you can cut out your snoring habit with simple, natural remedies.
Why do people snore?
In fact, snoring may be a sign of a serious health condition, including:
- obstructive sleep apnea (blocked airways)
- an issue with the structure of your mouth, nose, or throat
- sleep deprivation.
In this case, it’s important to seek a doctor’s care in order to get the medical treatment you need to address the underlying condition.
In other cases, snoring may be caused simply by sleeping on your back or drinking alcohol too close to bedtime.
It is therefore important that you know what’s making you snore so you can figure out which remedy to use.
No matter the cause, there are solutions to relieve your snoring and help you and your loved one sleep better at night.
Cases of snoring caused by benign factors — like sleep position — can often be treated with simple home remedies.
Below are six of them;
1. Quit Bad Habits Such As Alcoholism, Smoking Etc
If you cannot quit drinking or using sedatives for one reason or the other, make sure you don’t take any of such stuff at least two hours before bedtime.
2. Lose weight if you are overweight
This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help.
3. Change Sleeping Position – Adjust Pillows
Another thing that makes you snore is sleeping on your back can be the sole cause of snoring, so try to maintain the sideways position throughout the night. However, if you have formed a habit of sleeping on your back, you can sew a tennis or golf ball into your pajama shirts to make rolling onto your back uncomfortable, hence forcing you back to the side position. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
Secondly, elevating your head about four inches ease breathing and encourage your tongue and jaw to move forward. But note that if your head is too high, your airways can get constricted, still causing you to snore. If you have a pillow that is too thick, or you sleep on multiple pillows, try adjusting the height. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped. Finding a pillow that keeps your head and neck in a proper position is worth taking the time to do to help you breathe right.
4. Cultivate Good Sleeping Habit
Create a healthy bedtime ritual and stick to it. Hitting the sack in a routine way can help you sleep better and minimize snoring. Set a time for retiring and a time for waking up. Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep makes you to finally hit the sack overtired – “You sleep hard and deep, and the muscles become floppier, which creates snoring.”
Make sure you get the recommended seven to eight hours of sleep you need each night.
5. Sleep on your side.
Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
6. Clear the Airways
Another of the snoring prevention tips is to clear sinus congestion if you’ve got a stuffy nose. Rinse sinuses with saline before bed using a Neti pot, nasal decongestant, antihistamine or nasal strips. This is because blockade of the air passage is a major cause of snoring, and this blockade is brought about by varying factors.
If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication. But, do not use those products for more than two weeks. If your congestion persists, see your doctor as the condition may be a result of a sinus infection that requires treatment with antibiotics.
I am an entrepreneur and a graduate from The Institute of Business Management and Journalism-Kumasi(Ghana). I hold an HND in communication and I am currently working at Ghafla Ghana
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