Snoring occurs due to the vibration of air in the upper respiratory tract. Snoring is more than personal trouble. Although there are no health hazards associated with snoring, it can be troublesome for the person as well as for people sleeping with a person who snores.
What causes snoring?
There are a couple of factors that can cause snoring. The first and foremost is excessive weight. People who have excess weight around the neck and throat are more likely to snore than others. Moreover, men are more susceptible to snoring than women as men have narrower air passages.
Also Read: Myth or Fact: Does Obesity Lead To Snoring?
Another factor that comes into play is the sleeping position. If you sleep flat on your back then you are more likely to snore. In addition to sleeping positions, medical conditions such as a stuffy nose can also lead to snoring.
Below are 15 effective remedies that will help you get rid of this problem:
1. Lose Weight
Now, this is a common step that helps some people, but not everyone can get relief from snoring by losing weight. People who have gained weight and started snoring then may get relief by losing some weight. Even if you try this, losing weight will not go waste, it will be good in every way. (Also Read: 9 Simple Steps to Lose Weight in 30 Days)
2. Avoid Sleeping Pills
Sleeping pills or sedative medications can give you a deep, sound sleep but can also be a reason for your snoring problem. Such pills have a relaxing effect on the muscles of the throat, which causes snoring. Avoid sleeping pills and consult a doctor for other healthful ways to get a good night’s sleep.
3. Avoid Alcohol before bed
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat. Alcohol intake before bed makes the person more likely to snore while sleeping. Moreover, drinking alcohol 4 to 5 hours before bed makes snoring even worse. People who do not generally snore are likely to do so after drinking alcohol before sleeping. Therefore, avoid alcohol and you may notice the difference.
4. Follow Good Sleep Habits and Hygiene
Working for long hours with not much sleep means that when you finally hit the bed you are already tired and exhausted. When you have a deep and hard sleep, the throat muscles get floppier, which causes snoring. Hence, take care of your body and get proper rest to get relief from snoring. (Also Read: Myth or Fact: Is Snoring Bad for My Health? )
5. Clear out the Nasal Passages
If snoring starts in the nose, keeping the nasal passage open may help. Clearing out the nasal passage allows air to move through the nasal cavity slower. This remedy helps most people with snoring. ( Also Read: Myth or Fact: Can Sinusitis Cause Snoring? )
6. Change your sleeping position or posture
It is time to switch your sleeping position from back or front to your side. Sleeping on the back is a huge risk factor for snoring, and is a common reason for snoring. This sleeping posture positions the tongue towards the back of the throat, which blocks the airflow. Sleeping to the side is often the first remedy suggested by medical professionals to cure snoring.
7. Avoid taking drugs before bed
Apart from alcohol, the use of other drugs can also cause snoring or negatively impact the quality of sleep in some other ways. It is similar to the use of sedatives or prescribed sleeping pills. The drugs relax the body, mouth and throat muscles, which can cause snoring.
8. Quit smoking
Even smokers know that smoking is really bad for your health, in all aspects. But did you realize that it is bad for your sleep as well? Smoking is deeply linked to various sleeping disorders or sleep-related breathing issues such as snoring and sleep apnea. The more you smoke, the more is the risk of you to snore in your sleep.
9. Elevate your head while Sleeping
Elevating your head by adding a second pillow helps to open the airways, which reduces the chances of snoring. You can also try pillows specially designed to elevate the body and make you sleep in such a way that will prevent snoring.
10. Eat healthier meals
Avoid large meals before bedtime to avoid snoring in your sleep. Dinner containing large amounts of fat or sugar is a common reason for snoring. Such meals at night-time can upset the digestive system and give you a hard time sleeping. Avoid dairy products and fatty foods as they can block your airways and cause snoring. (Also Read: 15 Food you thought were healthy but aren’t )
11. Take a warm bath before bed
A hot water bath opens up the airways. It will prevent snoring and help you get a good sleep. Humidifiers work in the same way. They work by reintroducing moisture to the bedroom, which clears up your respiratory tract, reducing congestion and making breathing easier.
12. Invest in an anti-snoring pillow
You can find a wide range of anti-snoring pillows over the internet. They are wedge-shaped and are formed of memory foam. They are designed in such a way that the airways remain open while sleeping, which can prevent snoring. Invest in a good anti-snoring pillow, it may give relief.
13. Stay Hydrated
Drink a lot of water and other fluids, not just before bed, but throughout the day. Secretions in the nose and soft palate gets stickier when the person is dehydrated. This can cause more snoring. Drink a good amount of water or any other healthy fluids before bed to eliminate or reduce snoring. Also Read: What are the Signs of Dehydration?
14. Treat Your Allergies
An allergic reaction causes congestion and blockage in the airways. Eventually, this can cause snoring. Get effective treatment for your allergies to prevent snoring.
15. Use Nasal Strips or an External Nasal Dilator
You can place nasal strips on the bridge of the nose to prevent snoring. The nasal strips work by increasing the space in the nasal passage and clearing up the airways.
Nasal dilators are also very effective to get rid of snoring. A nasal dilator is an adhesive strip that is applied on top of the nose, across the nostrils. They work by decreasing the airflow resistance and making it easier to breathe.
If you have tried the above home remedies but not got any desired results, then contact with Pristyn Care to know more about effective options for curing snoring.