Despite what you may think about yourself, everyone snores occasionally. It’s a natural occurrence due to the relaxed state your throat moves into during sleep. But if it’s severe, it can disrupt sleep patterns, cause insomnia, and lead to irritability in both the snorer and the one lying awake because of the snoring.
Try these natural solutions and lifestyle changes, which may help you stop snoring.
1. Change Your Sleep Position
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this. A body pillow (a full-length pillow that supports your entire body) provides an easy fix. It enables you to maintain sleeping on your side and can make a dramatic difference.
2. Lose Weight
Weight loss helps some people but not everyone (Slim people snore too). If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.
3. Have a routine
Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.
4. Avoid Alcohol and Sedatives
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol four to five hours before sleeping makes snoring worse. People who don’t normally snore will snore after drinking alcohol.
5. Open Nasal Passages
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower. A hot shower before you go to bed can help open nasal passages, Slaughter says. Also, keep a bottle of saltwater rinse in the shower to rinse your nose out with while showering to help open up passages. If your snoring occurs because of nasal or chest congestion, pure peppermint oil can relieve the congestion. It’s been shown to be a great essential oil sore throat relief and congestion in the nasal passageways, which in turn could be how to stop snoring for congestion issues
6. Change Your Pillows.
Allergens in your bedroom and in your pillow may contribute to snoring.
Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.
7. Stay Well Hydrated.
Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated. This can create more snoring. According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
8. Quit smoking
If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
Dry air can contribute to your snoring problem because dry air dries out the throat and nasal membranes, creating congestion. Congestion can restrict the natural breathing pattern and cause the tissues to vibrate. A humidifier could help by eliminating the dry air and creating more comfort for the body, ultimately allowing for more natural breathing. You can even add essentials oils to the humidifier.
10. Avoid Dairy Products and Big Meals Late at Night
Drinking milk or having other dairy products can make snoring much worse because it leaves a layer of mucus in your mouth and throat. This mucous adds to the blockage of the airways.
Also, try to avoid eating a big meal just before bedtime. When your stomach is full, it can push up against your diaphragm and affect your rhythmic breathing.
Exercise in general can reduce snoring, even if it doesn’t lead to weight loss. That’s because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat. Spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
Some everyday unconscious habits such as snoring can have adverse effects on your relationships and ultimately your life. Do all it takes to check snoring off the list of things destroying your relationship. Well, if after doing everything up there and your snoring doesn’t reduce or stop, you might want to check for other causes or just snore away.