Discover The 9 Best Remedies For Snoring and Sleep Peacefully Again
Snoring can cause problems in relationships and daily life. But it’s not a problem that you cannot fix by yourself. You can find 9 effective remedies for snoring outlined below.
Snoring is the term for the sound that occurs when the air exiting the nose during sleep touches the soft tissues in your throat and vibrates them while passing through this narrow area.
The loudness of the snoring sound varies according to the narrowness of the respiratory tract where the air passes. Although there are no clear answers as to why men snore more than women or why people snore in general, contributing factors for snoring include:
- Overweight and obesity
- Large tonsils and adenoid
- Nasal polyps
- Sleeping pills
- Sleeping on your back
- Alcohol and smoking
- Not getting enough sleep
Snoring can cause many problems both during your time sleeping and during the day. The most common way to know if you are snoring is if someone else tells you, or in some cases, your snoring may be so loud that it wakes you up. Symptoms of snoring include:
- Sore throat in the morning
- Feeling tired during the day
- Difficulty controlling blood pressure or blood sugar
- Irregular heartbeat (Palpitation)
- Having trouble sleeping
- Waking up breathless at night
- Lack of concentration
Natural Home Remedies For Snoring
1. Change your sleep position
If you lie on your back, the base of your tongue and the soft part of your palate will collapse on the back wall of your throat and make a sound during sleep.
Lying on your side can help prevent this. A body pillow (a full-length pillow that supports the whole body) corrects your lying position. It allows you to sleep lying on your side, which can greatly reduce your snoring.
If your snoring continues regardless of your sleeping position, obstructive sleep apnea may be the cause of your snoring. If this happens, see a doctor.
2. Lose weight
If you gained weight and started snoring, losing weight helps you stop snoring. If you gain weight around your neck, the weight you gain can tighten the inner diameter of your throat, causing you to snore during sleep.
3. Alcohol Causes Snoring Before Sleep
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat; this will make you snore more. Drinking alcohol four to five hours before sleep makes snoring worse. People who do not normally snore may snore after drinking alcohol.
4. Practice Good Sleep Hygiene
Bad sleep habits (also known as poor sleep hygiene) can have a similar effect to alcohol intake. For example, working long hours without getting enough sleep ultimately means you’re overdoing it. When you sleep hard and deep, the muscles flop, which causes snoring.
5. Open Your Nasal Passages
If snoring starts in the nose, keeping the nasal passages open can help stop snoring. The open nasal passage allows the air to slow down. If your nasal passages are blocked for any reason, the fast circulating air will cause snoring.
A lukewarm shower before going to bed helps to open the nasal passages. Also, rinse your nose with saltwater in the shower. Wash your nose with your finger while taking a shower to help open the channels.
You can also use a sinusitis cure with saline solution to open your nasal passages. If the problem is not in your palate but your nose, nasal tapes you can buy from pharmacies can also be used to lift and open your nasal passages.
6. Do Not Dehydrate Your Body
Enzymes in your nose and soft palate become sticky when dry and this causes snoring. Healthy women should consume about 11 glasses a day and men about 16.
7. Goldenseal Herb and Peppermint Oil
Peppermint oil helps open the sinuses and relax the nasal airways. At the same time, peppermint oil is a powerful expectorant. If you have a problem with phlegm-related snoring, peppermint oil will solve it.
Goldenseal is a special herb that relieves congestion in the chest. It is used as a natural antibiotic and immune system booster, which is good for diseases such as colds and allergies.
8. Relax With Eucalyptus Before Bed
Eucalyptus is one of the herbs that is good for colds and respiratory system problems. Eucalyptus oil has high antioxidant and pain-relieving properties. Eucalyptus oil plays an important role in the treatment of snoring as it will relax your breathing. You can put a few drops of eucalyptus oil in boiling water and inhale the steam.
9. Sage Cure
Put 1 cup of water and 3-4 leaves of sage leaves into a medium-sized coffee pot and boil. After boiling, leave the mixture you prepared to brew. Mix 1 teaspoon of Himalayan salt (halite or rock salt) and 1 teaspoon of baking soda into the brewed mixture. Use this cure you have prepared as nasal drops twice a day every day.