Natural Ways To Stop Snoring
You might not know if you snore at night, but your partner sure does. Snoring is often described in a comic way when in reality there is nothing funny about it. It results in poor sleep for the snorer and also disturbs the person sharing the room or in extreme cases, the people next door. Not only is snoring a nuisance, but 75% of people who snore have sleep apnea. Sleep apnea devices like nasal sprays are available for the treatment of sleep apnea. Some natural cures for sleep apnea and ways to stop snoring are:
- If you are obese or overweight, losing even 10% of your weight can make a difference.
- Avoid alcohol and sleeping pills. They make the airway more likely to collapse during sleep. So it’ s advisable to avoid them in order to prevent sleep apnea.
- Sleeping on your side may help if you suffer from mild sleep apnea and also acts as a cure for snoring.
What is Snoring?
Snoring is the result of uneasy breathing or obstructed breathing while sleeping. It might be the first sign of OSA (obstructive sleep apnea). When you have this condition, your breath can become very shallow or you may even stop breathing momentarily while you sleep.
Is Snoring Bad for your Health?
Snoring might be the first sign of OSA (obstructive sleep apnea), which could result in your body not receiving the proper amount of oxygen to function. It could also be the cause behind irregular heart functions.
What are the Causes of Snoring?
We are going to acquaint you with some easy ways to stop snoring and snore no more, but first, let’s learn about the reasons for snoring:
Snoring is caused by the relaxation of the muscles in your soft palate (roof of your mouth), tongue, and throat. The tissues in your throat can get so relaxed that they partially block your airway and vibrate as air rushes past. The narrower your airway, the more intense the vibration, the louder the snoring.
Some common causes that give rise to the problem of snoring are:
- Snoring and Weight: People who are obese, overweight or pregnant often have extra bulky throat tissue. These extra tissues can vibrate as you breathe in air in your sleep, causing you to snore.
- Genetic Factors: Genetic factors that cause snoring include extra throat tissue as well as enlarged tonsils, large adenoids, long soft palate or long uvula.
- Allergies and Congestion: Anything that prevents you from breathing clearly from your nose can cause you to snore. Congestion in your airway due to allergies such as cold and flu may give rise to snoring.
- Alcohol, Smoking and Certain Sedatives: These substances can relax your throat and tongue muscles, and this relaxation may cause you to snore.
What are the Side Effects of Snoring?
A few side effects and risks of snoring are:
- Sleep apnea
- Light sleep
- Heart Irregularities
- Less Oxygen, resulting in organ failure
How to Prevent Snoring While Sleeping
Since, now we know of the reasons that can cause snoring, the question of interest is what can you do to avoid snoring? So, let’s learn about some natural remedies for snoring problems and tips to help prevent snoring permanently.
1. Don’t Sleep On Your Back
This is one of the best snoring solutions that work. 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 sleeping. Thus, it is always best for you to sleep on your side.
If your snoring continues regardless of the sleep position, sleep apnea may be a cause and you will have had to switch to snoring aids as a snoring treatment.
2. Lose Weight
This doesn’t mean thin people do not snore, but if you’ve gained weight and started snoring and did not snore before, losing some weight maybe one of the ideal ways to stop snoring naturally.
3. Quit Drinking
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat making it more likely you’ll snore. Avoiding alcohol, especially before you go off to sleep may stop loud snoring and may give you some major snore relief.
4. Map Out A Sleep Routine
Maintaining a proper sleep routine may help you solve snoring and is a good treatment for snoring. Working long hours without enough sleep will only leave you overtired, and when you sleep you’ll sleep hard and deep and the muscles become floppier which creates snoring.
5. Open Clogged Nasals
In order to stop snoring through nose, you need to keep your nasal passages open. This is one of the anti snoring remedies. Anti snoring sprays and nose strips could aid in opening up your nasal passages and sleep better.
6. Exercises to Stop Snoring
A study released in May 2015 found that certain tongue and mouth exercises work as home remedies for snoring problem. There are certain videos online that can help you on how to control snoring naturally and exercises and asanas with steps on what to do to stop snoring.
How to Reduce Snoring Immediately Using Anti Snoring Products
If you’ve tried all of these natural snore stop remedies, but still nothing seems to work, fret not! There are several anti snoring devices and things to help with snoring. These snoring aids are your answer to how to reduce snoring while sleeping.
1. Anti Snoring Spray
These sprays shrink the lining of the nostril, creating more space to breathe. It also tightens the tissue of the roof of the mouth and lubricates the throat by adding a foaming agent to coat the tissues. This minimizes the loud vibrations that cause the snoring sound. It certainly does not eliminate snoring completely but it helps to avoid loud snoring. Out of all the options available in the market, the herbal anti snore sprays have proved to be most useful.
2. Anti Snore Ring
This ring is worn on the little finger an hour before sleep and through the night, it uses acupressure on specific points in your little finger that help opens up your airway. When the airways are opened up it promotes easier and healthier breathing thus helping you cure snoring for good. It is said to be one of the most effective stop snoring product in the market.
3. Anti Snoring Pillow
The anti snore pillow is shaped in a way to support your neck in a specific position that keeps your airways open. This therapeutic pillow is aimed to position the head and neck in sleeping postures that may help reduce blockage of the airways so that breathing is easier and quite. It is soft and pliable to allow you to move easily while you sleep and still keep your airways open. They are mostly travel sized so that you can carry it to wherever you go.
4. Anti Snoring Mouth Guard
A anti snoring mouth guard is an oral mouthpiece for snoring often fitted by a dentist and is designed to stabilize your jaw in the case of a receding jaw or in push or advance the jaw slightly forward, naturally opening the airway. It also depresses your tongue so it doesn’t fall to the back of your throat and block breathing. Most stop snoring mouthpiece reviews reveal that they are safe and effective but might cause a bit of discomfort in the jaw or teeth during the adjustment period.
5. Anti Snoring Chin Strap
These chin straps are useless if you’re a nose snorer, but are a perfect answer for how to prevent throat snoring. When you wear the chin strap before sleeping, it acts like a sling that serves to hold your jaw firmly in place. Due to this the mouth stays closed and the forward position of the jaw reduces the risk of the throat and tongue tissues falling back to block the airways. Common negatives associated with these chin straps are its fit and comfort level. It’s a generally uncomfortable device since it stretches across your entire head and face and doesn’t necessarily stay in place all night.
6. Surgery for Snoring
Surgery for snoring is rarely used and only considered in cases of very severe snoring when all else has failed. The most effective surgery to avoid snoring is called as somnoplasty. The procedure uses low levels of radiofrequency heat energy to modify or remove the stiffening tissues of the uvula and soft palate. It shrinks the tissue volume and stiffens the tissues thereby reducing the symptoms of snoring.
7. Nose Strips for Snoring
If nasal congestion due to allergies or cold and flu, or a deviated septum is the reason for your snoring, nasal strips can be of great help to open up your nasal passages so you can breathe better and reduce or even eliminate snoring. They are made of flexible, spring-like bands that fit right above the flare of the nostrils, the bands lift the sides of the nose and open the nasal passages. The lifting action helps to open inflamed sinus passages and makes it easier to breathe.
8. Earplugs for Snoring
Last but not the least, the struggle of a non-snorer sleeping with a snorer is real. If all remedies fail (which is rare) and you have no way left on how to stop someone from snoring you can defend your sleep by using earplugs. Special earplugs help control out the sound of loud snoring are available everywhere, online, your local drugstore or from your doctor. They are inexpensive and can be used for various other sound protection purposes.
*Disclaimer: The views and opinions expressed in this article are those of the authors and theirs alone. Please use your discretion before taking any decisions based on the information in this blog. The author will not be responsible for any damage caused. This article may be subject to change without notice.