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It may take a few bitter complaints from your partner before you realize that you snore when you sleep. If you snore, you are definitely not alone. Most of us snore at some point in our life. In fact, up to half of all Americans adults snore. According to the National Sleep Foundation, about 90 million Americans snore when they sleep. This report also showed that over 37 million people reported that snoring affects them nightly.
What is Snoring, and why does it happen?
Snoring happens when air flows through your throat when you breathe in your sleep. When this happens, the tissues in your throat are forced to vibrate and cause harsh, irritating snoring sounds. These snoring sounds can vary. Some are unbearable. You may be reading this article because you’ve gotten several complaints from your partner.
In most cases, you may not even notice that you are snoring. However, your snoring sound can disrupt the sleep of your partner. In this case, you will need to seek a solution. Snoring is not a condition that you should ignore. In some cases, it could be a sign of a severe health condition.
What Causes Snoring
When you suddenly start to snore, it could be a sign of impending obstructive sleep apnea. This is a serious medical condition and can increase your risk of high blood pressure, type-2 diabetes, stroke, or even heart diseases.
Some other common causes of snoring include:
- Obese or overweight
- Enlarged tonsils or adenoids
- Congestion from colds or the flu
- Drinking alcohol
- Nasal deformities
- A long soft palate or long uvula
- Muscle relaxants and other drugs
In some cases, your age and sleeping posture can force you to snore. You can figure out why you snore by monitoring your snoring patterns. Fortunately, snoring, you can be treated. Below, you will learn about various natural ways and home remedies you can use to stop snoring.
Also Read: 6 Natural Ways To Get Rid Of Sinusitis Fast
Top Natural Ways To Stop Snoring Naturally
1. Lose Weight
You are likely to suffer from snoring if you are obese or overweight. Most people who are suffering from obesity have a higher risk of snoring because of the amount of tissue in the throat. Fortunately, there are tons of possible ways you can lose weight to help you stop snoring. You can start by reducing your overall caloric intake and getting some regular exercise every day. You can also read up on other ways you can lose weight in the article 25 Ways to Lose Weight and Keep it Off.
2. Treat Chronic Allergies
When you have chronic allergies, it can cause a reduced airflow through your nose. When this happens, you are forced to breathe through the mouth, which leads to snoring sounds. You should seek treatment for your chronic allergies to help you stop snoring. Fortunately, most chronic allergies can be treated with over-the-counter medications.
3. Sleep On Your Side
Sometimes when you sleep on your back, your tongue is forced to move to the back of the throat, causing a blockage to airflow through your throat. If you suspect this is what is making you snore, you can change your sleeping position. Try to sleep on your side to allow air to flow easily and avoid snoring.
4. Flush Your Nasal Passages
You can significantly reduce your chances of snoring by flushing your nasal passages. This will allow you to breathe better and avoid breathing through the mouth, which is what causes snoring. Research showed that about 30% of people have year-round nasal cavity congestion. This forces them to snore. Fortunately, making use of a nasal spray, Nasal Irrigation, or a Netipot just before you go to bed can help you clear your nasal passages and reduce your chances of snoring when you sleep.
5. Take Warm Water With Honey Before Bed
You can soothe and keep your throat area moist by drinking warm water mixed with a tablespoon of organic honey. Make sure you do this just before you go to bed. This helps to keep the throat area moist instead of dry. It will reduce your chances of snoring when you sleep.
You can as well try to chew gum for about 20 minutes a day. This is because as we get older, the tissues lining in the throat become flaccid. You can reduce snoring by exercising the tongue, mouth, jaw, and facial muscles by chewing gum.
Snoring is nothing to be ashamed of. However, you should make an effort to stop it as soon as possible. Ensure you don’t eat late before you go to bed. Avoid overeating at night and always make sure you take enough water. If you’ve tried these steps recommended above with no success, you should make an appointment with a doctor to check the underlying causes of your snoring.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.