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Home Remedies for Snoring
If you’re finding yourself lying awake at night wanting to throw a pillow at your partner because of their loud, rather annoying snoring, the good news is, you’re not alone. This post details a few good home remedies for snoring that you can try.
In South Africa, up to 40% of the adult population snore, and this figure increases up to 60% if we consider men over the age of 60.
Even if snoring does not really both you, it most likely bothers your partners or those around you. It is not something that should be ignored as it may be a result of a more serious health condition such as sleep apnea, obesity, or sleep deprivation.
What causes snoring?
When we fall asleep the muscles in our neck relax and sometimes, they can be a bit too relaxed. This results in the upper airway becoming too narrow for enough air to pass through to the lungs. This causes a vibration in the surrounding tissue resulting in loud snoring sounds.
Although one of the biggest and obvious side effects of snoring is irritation to the people around us, snoring also affects how we sleep. The quality of our sleep is severely impacted negatively and could result in a more serious sleep condition such as sleep apnea or chronic sleep deprivation. If you often wake up feeling tired and irritated, snoring might be the cause. The good news is that there are a variety of natural remedies which can help.One of the most popular causes of snoring is being overweight. Excess weight around the neck and throat region can result in snoring.
It is also a known fact that men have a narrower air passage than women and this is why men are more likely to snore than women.
Losing Weight
People who are overweight are twice as likely to snore. Losing excess weight will reduce the amount of tissue in your throat could lead to less snoring. Start by following a balanced, calorie-restricted diet, reducing your portion sizes as well as regular exercise. With these few changes you’ll find in no time you would have dropped a few kilograms and possibly your snoring tendencies.
Try Sleeping on your Side
If you’ve been told that you snore while sleeping on your back, it might be time to try something different. Sleeping on your back often results in the tongue moving to the back of the throat which can cause a partial blockage of air through the throat. Adjusting to rather sleep on your side could make all the difference in getting the air to flow better and stop you from snoring. It might be quite difficult to make this change as your body often naturally gravitates to what it is used to, however, investing in a body pillow will help you from rolling onto your back again.
Sleep with an additional Pillow
By simply elevating your head while sleeping you’ll open up your airways and possibly reduce or even stop your snoring.
Allergies
Chronic allergies restrict the airflow through your nose, forcing you to breathe through your mouth resulting in you snoring. There is a range of over-the-counter medications that can improve allergies and your snoring problems.
Drink more Water
It is especially important for people who snore to stay hydrated, as dehydration results in mucus forming in the nose causing a person to snore. Adults should try to consume between 2 and 3 litres of water a day.
Avoid alcohol before going to bed
As alcohol tends to relax the throat muscles which causes snoring try to avoid consuming alcoholic beverages at least two hours before bed.
Stopping smoking can help alleviate snoring
Not only is smoking an unhealthy, addictive habit, it also contributes to snoring. Chat to your doctor or pharmacist regarding ways to kick this nasty habit for good.
Getting adequate Sleep
Tiredness causes your throat muscles to relax which causes snoring. Adults should regularly get between 7 and 9 hours of sleep every night. Taking a sleeping tablet also has a similar effect in causing the throat the muscles to relax, and therefore reaching for a sedative to help sleep should be avoided.
Strengthen your Tongue & Throat Muscles
As snoring is the result of the tongue and throat muscles being too relaxed, strengthening them would subside snoring. Many exercises strengthen these muscles, one of which is singing. So don’t be shy to belt out your favourite tunes while showering.
Get a Humidifier
Dry air can aggravate snoring. A great idea is to get a humidifier to add moisture to the air in the room which will help lubricate your throat and keep the airway open.
Fix that Deviated Septum
After an injury, some adults experience a deviated septum. This is the misalignment of the wall that separates both sides of the nose which causes the airflow to be restricted, resulting in snoring. It is possible to get surgery to get this corrected. Speak to your doctor to see what options are available for you.
Use a CPAP Machine
A pressurised air mask known as a CPAP machine worn over the nose whilst sleeping will help keep the airway open and stop snoring. This machine is often recommended to treat sleep apnea.
Coping with Snoring
Snoring can disrupt the sleeping patterns of both you and your partner causing sleep deprivation, irritability, and even anxiety, however, it may indicate a serious underlying health condition. It’s also a great idea to keep a sleep diary to give you an idea of your sleep patterns. Once you have tried and tested all of the above home remedies and still not come right with your snoring, it is advisable to consult with your doctor to get your sleep and your snoring under control.