At one time or another almost everyone snores. Babies snore, pets snore and adults snore. But, snoring can affect the quantity and quality of sleep and lead to fatigue during the daytime, reduce your performance ability and more health problems than you\’d like. Snoring can also be so loud that your bed partner can\’t get enough sleep themselves and may banish you from the bedroom.
However, separate bedrooms should never be a remedy for your snoring because it does not solve your problem. Your bed partner may be getting better quality sleep but you will not be. There are some natural remedies to help you stop snoring that only work when you discover the cause of the snoring so that you can use the right cure.
There are several lifestyle changes that you can try to help stop snoring and restore your natural energy and vitality. The first is to change your sleeping position. Snoring happens when the soft palate, uvula, tongue and tonsils rub against each other and create a vibrating sound. At first snoring will happen only when lying on your back and when your tongue falls back. An old wives remedying has been to sew tennis balls into the back of pajamas so that you are not tempted to sleep on your back during the night.
If this type of obstruction is what causes your snoring then sleeping on your side will usually relieve the situation. Raising the head of the bed approximately 4 inches will also decrease the obstruction in the back of your throat. You can do this by placing blocks or a wedge under the head of the mattress instead of using pillows to elevate your head. The wedge will elevate the head of the bed in a more natural angle while using pillows will cause the neck to be placed in an abnormal angle for hours at a time.
Researchers have found that one definitive aspect of obstruction which causes snoring is obesity. People who are overweight tend to have bulky tissue around the neck which increases the risk of snoring, decreases quality of sleep and creates long-term health problems. Losing approximately 10% of your body weight will help you to stop snoring and reverse the effects in your health.
Research has also found that alcohol and sedatives will cause the snoring because they tend to suppress the drive to breathe. If you find that you snore when you have a couple of drinks or take a sedatives at night trying to cut back or eliminating them altogether.
Nasal congestion can also cause the snoring. You may try using a Netti pot to reduce the nasal congestion and allergens in the nasal cavity which caused the congestion. Netti pots work by instilling saline water into the nasal sinuses and flushing them out. Deep breathing steam through the nose at night prior to going to bed can also help to decrease congestion.
Studies also show that nasal strips can provide temporary relief and also helps some people stop snoring. These strips are commonly used by professional athletes to also increase their ability to take in oxygen during heavy athletic activity.
Another technique you can use at home is to sing for at least 15 minutes each day. Singing will help to exercise the muscles in your throat and reduce the amount of snoring by allowing your airways to stay open. Gargling at night before you go to bed will help to clear your throat, especially after using steam.
Allergies are another cause for snoring. Some people find that they snore more frequently and more heavily during months of the year or when they\’re allergies are at their greatest. Use the appropriate treatments for your allergies or get rid of the ones that you have in your home.
If these techniques do not help you to stop snoring then it may be that you have more persistent physical problems that should be addressed by a physician. Don\’t over look this issue! Lack of sleep has been linked to several health issue including heart disease and stroke. Start at home, but pay attention to your snoring. If it continues, don\’t hesitate to contact your primary care physician.