Natural remedies that will help you stop snoring
Snoring can be a real night mare, especially for those who sleep next to you or are sharing a room or their home with you. Marriages have been falling apart because of snoring, people have been arguing and hating each other. But, there is always a solution. It isn’t just the sound that annoys your partner, but it also can cause you serious problems. The fact is that if you snore, there is already something going on with your airways. It can be cause by bad sleeping position, sinuses, alcohol consumption before bedtime or simply because people are overweight. Take a look at some things which can help you in stopping them.
1 Tennis ball
You wonder how to do it? People who sleep mostly on their back will at one point start snoring. So, try putting a tennis ball in a shirt pocket of an old shirt and sew it to the mid-back of your pajama top (the top should be one that fits snuggly.) When you roll over, the discomfort from the tennis ball will force you to roll back on your side, without waking you up. It may be silly, but perhaps it’s better than having your partner elbowing you (you will get aware yourself this way and you will avoid quarrels in the middle of the night).
2 Humidify your bedroom
If you sleep in a room with dry air, it’s possible that it is contributing or causing you to snore. Dry air dries out your throat and nasal membranes and contributes to congestion. This makes the air movement restricted, and that in turn will set your tissues vibrating. You can always buy a humidifier and help yourself and those who sleep in the same room with you.
3 Lose weight
In most cases overweight people snore. When you’re overweight you may have extra tissues in the throat, contributing to the noise. The more that blocks your throat the more air is interrupted as it flows over, creating the vibrations that result in the sound of snoring.
4 Raise the head of your bed
You can raise the head of your bed about 10 cm or so, which may help keep your tongue from falling back and blocking your throat, and may help open up your airways a little bit. Double pillows will do.
5 Keep your home clean
Yes, this too can cause snoring. Allergens like pollen, dust, animal dander, and other unseen irritants can cause congestion and irritate your airways, which can contribute to snoring. Also make sure you’re changing your air filters on a regular basis.
6 Try to realize why you snore
Figuring out what’s making you snore means you can treat it with more success than if you’re trying remedies without knowing the main reason. Examine your lifestyle and diet-are you overweight? If you drink alcohol before bedtime, make sure you stop. See your doctor; he/she will examine the problem in the best possible manner. For example, if you snore with your mouth, it may indicate a problem with your tongue/nasal passageways. If you snore with your mouth wide open, then the tissues in your throat may be more likely to be causing you to snore with your mouth open. If you snore regardless of the sleeping position, it can be a sign of a more serious problem, such as sleep apnea.
7 Avoid alcohol and sedatives
Don’t drink alcoholic beverages and don’t use sedatives at least two hours before bedtime. Both alcohol and sedatives can relax the tissue in your throat, expanding it and block off the airways, which then results in snoring.
8 Gargle with a peppermint mouthwash
This will help you shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy.
9 Quit smoking
Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway, which naturally leads to snoring. Smokers also have more problems with nasal congestion.
10 Nasal strips
They can be found at any drug store and some are more effective than others. Nasal strips stick to the outside of the nose and keep the nostrils apart during the night. Nasal dilators are placed inside the nose to push the nostrils apart.
You can also get chin strips of tape under your chin and help stop the mouth from opening up, during sleep.