At one time or another, almost everyone snores. Babies snore, pets snore, and adults snore. But, snoring can affect the quantity and quality of sleep and lead to fatigue during the daytime, your ability and more health problems than you’d like to face. Snoring can also be so loud that your bed partner can’t get enough sleep themselves and may banish you from the bedroom.
However, separate bedrooms should never be a remedy for your snoring because it doesn’t solve your problem. Your bed partner may be getting better quality sleep, but you won’t be. There are some natural remedies to help you stop snoring that only work when you discover the cause of the snoring so that you can use the right cure.
There are several lifestyle changes that you can try to help stop snoring and restore your natural energy and vitality. The first is to change your sleeping position. Snoring happens when the soft palate, uvula, tongue, and tonsils rub against each other and create a vibrating sound. At first, snoring will occur only when lying on your back and when your language falls back. An old wife remedying has been to such tennis balls into the end of pajamas so that you aren’t tempted to sleep on your back during the night.
If this type of obstruction is what causes your snoring been sleeping on your side will usually how. Raising the head of the bed approximately 4 inches will also decrease the blockage in the back of your throat. You can do this by placing blocks or a wedge under the head of the mattress instead of using pillows to elevate your head. The wedge will raise the head of the bed in a more natural angle while using pads will cause the neck to be placed in an unusual perspective for hours at a time.
Researchers have found that one final aspect of obstruction which causes snoring is obesity. People who are overweight tend to have fat tissue around the neck which increases the risk of snoring, decreases the quality of sleep and creates long-term health problems. Losing approximately 10% of your body weight will help you to stop snoring and reverse the effects on your health.
Research has also found that alcohol and sedatives will cause the snoring because they tend to suppress the drive to breathe. If you see that used a war when you have a couple of drinks or take sedatives at night trying to cut back or eliminated.
Nasal congestion can also cause the snoring. You may try using a Netti pot to reduce the nasal congestion and air tendons in the nasal cavity which caused the blockage. Netti pots work by instilling saline water into the nasal sinuses and fleshing them out. Deep breathing steam through the nose at night before going to bed can also help to decrease congestion.
Studies also show that nasal strips can provide temporary relief and also helps some people stop snoring. These strips are commonly used by professional athletes also to increase their ability to take in oxygen during heavy athletic activity.
Another technique you can use at home is to say for at least 15 minutes each day. Singing will help to exercise the muscles in your throat and reduce the amount of snoring by allowing your airways to stay open. Gargling at night before you go to bed will help to clear your throat, especially after using steam.
Allergies are another cause for snoring. Some people find that they snore or more frequently and more heavily during months of the year or when they’re allergies are at their highest. Use the appropriate treatments for your allergies or get rid of the ones that you have in your home.
If these techniques do not help you to stop snoring, then it may be that you have more persistent physical problems that should be addressed by a physician. Don’t overlook this issue! Lack of sleep has been linked to several health issues including heart disease and stroke. Start at home, but pay attention to your snoring. If it continues, don’t hesitate to contact your primary care physician.