Snoring can be an annoying problem not only for the people who snore but also for those who sleep with that person. The awful noise can keep your friends or family up at night. It can be very embarrassing and sometimes very disruptive.
Snoring is mainly caused by narrowing of the airway. This can be due to swelling of the soft tissue in the throat area, acid reflux, allergies, or a blockage in the nasal passage.
For some people, snoring could be a sign of some serious underlying disease. If not for any health issue, the problem can be resolved for most people with a few simple natural remedies and anti-snoring products. To help you avoid snoring, here is a listing of natural remedies that will help you stop snoring and sleep snore-free.
Change Your Sleeping Position
Snoring is not a sign of being less healthy or fit, but it is more of a problem in your sleep pattern. To avoid snoring, you should sleep on the sides. Sleeping in that position can help you breathe easily, reducing the problem to a great extent. The tongue is likely to collapse when you sleep on your back instead of your side, which results in loud snores. A recent study showed that in over 80% of the cases, sleeping on the side is the best position to sleep in.
Be Healthy and Fit
Obese people tend to snore more as their body tissues swell with their weight and are pushed up against their throat restricting the airway, which results in heavy snoring. Therefore, it’s recommended to follow a healthy diet. First, make a healthy diet plan for yourself and secondly, portion your food into several small meals. Of course, you should also avoid eating oily food and foods that are high in sugar and sodium.
A blocked nose is yet another common reason for snoring. And, at times when your nose is blocked, you can try using medicated anti-snoring sprays that are a quick relief to your snoring problems. Sprays are generally good for alleviating stuffiness in your nose and thus work as an anti-snoring solution. It helps by loosening the mucus, thereby allowing free passage of air. Most of these medicated sprays are either sprayed directly into the nose or through a thin tube. While you may resort to using nasal strips and other devices, using anti-snoring sprays may be preferable for people who may have a sensitive nose.
Sleep with Your Head High
When sleeping, your head position should be slightly higher than your body. Your head should be slightly elevated on two or three pillows. This will keep your head raised and the airways will stay open, so you won’t snore. Avoid using stiff pillows.
Get Proper Sleep
Around 7 to 8 hours of sleep is a must for a healthy body. Sometimes, the reason for loud snoring can be a lack of sleep. The amount of sleep you need will vary depending on your age, health, and other factors.
Avoid Drinking Too Much Alcohol
Alcohol can mess up with your sleep cycle. When you drink too much alcohol, your body will be busy trying to eliminate the alcohol and the side effects of this are your sleep will be affected, you will feel dehydrated, and you can start to snore, leading to you waking up tired. Therefore, if you want to prevent this, avoid drinking too much alcohol.
By taking steps towards these simple lifestyle changes, you’ll be able to reduce the severity of your snoring and gradually stop it altogether.