If you snore, you’re not alone. Half of America’s adult population snores. Elderly people snore, and so do kids. Women snore too, yeah. However, chances are that you’ve done the mistake of accepting snoring as an oddity in your life. You’re not perfect, and you’re absolutely fine with the fact – we get that. What’s odd, in reality, is that a precious few sufferers of snoring actually make the attempt to get rid of it. It’s possible – and we’ll tell you how you can adopt primarily natural means and methods, along with some trusted devices in your life to sleep better in general and overcome snoring in particular.
Better sleep posture
A surprisingly large number of cases of snoring result from improper body postures during sleep. For instance, there are people who snore when they sleep on their back and sleep well without snoring when they sleep on their sides. You’ll need to maintain a sleep diary, use an anti-snoring sleep tracking app, or request your partner to take notes – to find out any correlation between your sleep posture (on back versus on side) and snoring.
It helps to sleep on your side and see the difference. How do you do it? Well, the easier (and pretty inexpensive) method to do so is to put in a softball (a tennis ball, for instance) in the back of your sleeping tee shirt or top. The moment your body tries to adjust to the ‘on back’ position, the ball will push you back to your side.
In many cases, snoring can be minimized or eliminated merely by elevating the head position during sleep. Essentially, this prevents the tongue from falling back to the throat (which blocks the air passage), hence preventing snoring.
Bring Home A Humidifier
Often times, snoring occurs because your throat gets too dry. Nasal membranes, if exceedingly dry, also cause snoring. If you live in a region where the weather remains dry, or if it’s that kind of season, you need to make the air in your room more humid. A humidifier gets the job done.
Alright, a humidifier is not exactly a natural product, but note that we are not using it to alter anything within your mouth (as mouthguards do) or change anything within your body (like surgical procedures do). Also, the catch here is to use natural oils with the humidifier. Peppermint oil is the best option because of its well-known cleansing properties. Many people already use peppermint to clean and detox colon before sleeping; these people tend to sleep better. Expect peppermint it to clear your sinuses and help you sleep better.
Pre-Sleep Herbal Gargles
Continuing with peppermint – use it to prepare a herbal mouthwash, and gargle with it to effectively reduce your throat’s lining. By shrinking the nasal and throat lining, this peppermint mouthwash clears up the airways to allow for easy inhalation. All you need is a drop of peppermint oil in a glass of cold water to prepare this wonderful and wholly natural mouthwash.
Don’ts – Alcohol, Smoking, Dairy, and Heavy Dinners
It’s amazing how you can significantly reduce the frequency as well as the intensity of snoring by ‘not doing’ certain things (which is often more difficult than ‘doing things’). Here are some of the night time practices that can help:
- Do not consume alcohol after at least 4 hours prior to sleeping; it causes your throat muscles to relax more than usual, effectively reducing the air passage, and worsening snoring.
- Do not smoke before sleeping, for the same reason as above.
- Do not consume dairy products before sleeping, as they deposit layers of fat on the throat’s internal lining, and increase chances of congestion.
- Avoid heavy dinner meals, because just like alcohol, it causes your throat muscles to relax excessively.
- For the same reason, also avoid taking sedatives; consult with your doctor to find alternatives, if you’re dependent on sedatives for other sleep issues.
Use A Neck Brace
As counterintuitive as it sounds, a neck brace will certainly help you sleep better. That’s because it causes your neck to extend, and hence ensures that your throat doesn’t bend, and the nasal airways remain open. Stiff plastic neck braces are a thing of the past; you can easily find foam-based neck braces that don’t cause discomfort. All you need is a few nights of compromise to adjust to the brace. The fact that it will cut down your snoring (and help you sleep well) is enough motivation.
Yes, dirty bedding could be a major reason behind your incessant snoring. For your good, and that of your partner, clean up. Dust from uncleaned furniture, pet dander, and mold – that’s all it takes to upset the fine balance inside your throat and nose, causing congestion, and hence, snoring. Start by vacuuming all the carpets and drapes in your room, followed by your mattress. Then, replace the linen. Consider keeping your pet out of the room, just to see if that helps reduce the stuffiness inside your nose at night. Make it a practice, and not only a one-time adventure.
Snoring could start as your little harmless joke but could soon become something that could strain your relationship with your partner. Why let that happen, when you have simple and natural remedies at your disposal?