Have you been told that you snore often? Snoring is usually depicted in a comic way, but in reality is a poor health condition. Snoring can affect your sleep and also the loved one next to you. Constant snoring can constantly nag your partner and affect both sleep and relationships. Are you wondering how to put an end to this unintentional nagging? Wondering how to stop snoring? Don’t worry, if brought to attention, there are several remedies to stop snoring.
What is Snoring?
Snoring is a condition that occurs when air doesn’t pass freely through the nasal passage and throat during sleep. Due to this the surrounding tissues vibrate and produce a sound. The position of the tongue can also be a factor to obstruct air passage through the nose. This sound is often referred to as “Snoring”.
Causes of Snoring
Before trying to figure out how to stop snoring, it’s important to understand the causes of snoring. People snore for various reasons. By knowing the causes of snoring, you can get to the bottom of finding a solution to snoring and get a permanent remedy for it. Making your partner monitor snoring patterns and analyzing the reasons at depth can help you towards a quick remedy for snoring.
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The Causes of Snoring are –
1. Age –
Age is the most common factor for snoring. We often notice that older people snore more often than young people. As you age, your throat becomes narrower. The nasal passage also narrows making it difficult to breathe during sleep.
2. Overweight –
Excess fat and poor muscle tone lead to narrow passages for air to pass through. This lead to obstruction in air flow and leads to snoring.
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3. Sleeping Position –
We often don’t pay too much attention to our sleep posture. However, sleep position has a major impact on snoring. Sleeping flat on the back blocks the air passages. This contributes to snoring.
4. Sinus Problems –
Sinus is related to a condition that causes inflammation in the airways leading to blockage of nasal passages. Stuffy nose or blocked air passage creates a vacuum in the nasal passage and throat, which in turns leads to snoring.
5. Smoking and Alcohol –
Excess consumption of alcohol or smoking can cause the muscles to relax which contributes to more snoring.
How To Stop Snoring With Home Remedies?
Don’t want to visit a medical practitioner for snoring? Want to resort to natural snoring remedies? Yes, there are several home remedies which are the effective solution on how to stop snoring. Following are some of them that you can implement in your daily life and get a cure from snoring in a natural way.
1. Changing Sleep Position
This is one of the easiest snoring remedies that you can implement immediately. Lying on the back causes the soft palate and tongue to collapse on the back wall of the throat. This causes a vibrating sound that is often referred to “snoring”. You can find an easy remedy to it. Try keeping a big body length pillow by your side and shift your position to sleeping on the side. Sleeping on the side opens up the blocked nasal passages and enables easier breathing. Changing the sleep position can dramatically reduce snoring.
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2. Try Losing Weight
Excess fat or being obese causes obstruction leading to narrow air passages. Losing weight can release the air passages and enable you to breathe freely. Losing weight is one of the natural snoring remedies you can resort to without making too much difference.
3. Avoid Smoking and Consumption of Alcohol
Alcohol and smoking reduce muscle tone at the back of the throat, which will make you snore while you sleep. Drinking alcohol or smoking a few hours before sleep leads to a worsened state of snoring disturbing yours and your partner’s sleep pattern. If you are wondering how to stop snoring naturally, then avoid smoking or drinking alcohol too often to prevent yourself from snoring.
4. Inhalation to Open Up Nasal Passages
Inhalation is one of the easy home remedies for snoring. Often the nasal passages get blocked due to sinus related problems. Steam inhalation before you sleep or taking a hot shower before bed will clear up the nasal passages and enable easy air flow through the airways. This reduces snoring significantly.
5. Stay Hydrated
We often don’t realize that dehydration has a direct effect on snoring. The soft palate and secretions inside the air passages become stickier when you are dehydrated. Staying hydrated and drinking plenty of fluids is one of the easy home remedies on how to stop snoring naturally.
6. Change Your Sleep Habits
Snoring can be frequently caused due to irregular sleeping habits. Working long hours before getting to bed, or skipping sleep or sleeping late too often can trigger snoring as the body is overtired. Also, stimulation of electronic gadgets like laptop or phone just before bed can distract the mind from sleep. Maintaining a regular sleep habit and routine is one of the natural snoring remedies that can help cure snoring in the longer run.
7. Practice Meditation and Breathing Techniques
Since blocked air passages cause snoring. Deep breathing exercises and meditation is one of the easy snoring remedies that can be practiced at home. Breathing techniques can set a proper functional breathing and clear nasal passages. Practice breathing techniques every day morning and night before going to bed to cure snoring naturally.
8. Peppermint Oil Remedy
Peppermint oil is one of the best home remedies for snoring. Peppermint oil has anti-inflammatory properties that help reduce inflammation in the inner membrane lining of your nostrils. Inflammation in the inner layer of your nostrils can lead to snoring. Peppermint oil helps relieve congestion and clear the airways. Pour some peppermint oil on your palms and rub them on the lower portion of your nose. You can also add peppermint oil during inhalation or gargle boiling water with peppermint oil for an effective remedy to cure snoring.
Snoring is a condition that is tricky and if neglected can affect your mental and physical health. It can also distress your partner and affect relationships. To cure snoring naturally and prevent them from recurring, lifestyle changes are the key. However, in some severe cases, there could be medical reasons that lead to snoring. If snoring doesn’t stop with lifestyle changes, contact your doctor right away.