Snoring is caused due to diverse issues; it could be due to being overweight, age, nasal or sinus problems, steady usage of alcohol, caffeine, smoking, medication, or improper sleeping posture. People with snoring have problems related to excessive nasal tissue that tends to vibrate while breathing and partially blocks the air-lanes. The side effects of snoring are low mental co-ordination during work due to daytime sleepiness and being emotionally upset as it takes a toll on your relationship with your spouse. Before continuing on to the natural remedies for this health problem, it is important to distinguish the type of snoring you are suffering from and then we’ll talk about different solutions.
There are, generally, three types of snoring:
- Closed mouth snoring: which means your tongue is jammed in the respiration procedure.
- Open mouthed snoring: which may be induced due to sinus problems or due to improper posture in bed
- Sleep Apnea: This is a severe case and requires prompt medical attention as the person may feel breathless during the night for several minutes which may cause heart issues.
Useful Natural Remedies to treat Snoring
1. Practicing better Sleep pattern and hygiene
Schedule your sleep to a fixed time by avoiding late night excursions. Sideways sleeping can instantly work out a solution to the problem of snoring. By putting a comfortable full length pillow you can enhance your sideways position and sleep comfortably. Prop the pillow so that your brain is elevated and makes the nasal passageway to open upward. Change the pillow covers regularly to ward off dust mites that cause allergy. Dusting the ceiling fan overhead and vacuuming floors and drapes can prevent allergens to rest on the underside. If you have pets at home keep them out of the bedroom. As well make sure to switch your air filters on a steady base.
2. The Tennis Ball Trick
Most people suffer from snoring while sleeping on their back to address this problem place a tennis ball at their back while catching some Z’s. Stitch a shirt pocket to the mid-back of your pajama top make sure that it goes well, so that the tennis ball does not roll over while sleeping. Place the ball in the shirt pocket whenever you take a nap the discomfort of the tennis ball will make you avoid sleeping on your spinal column.
3. Lose Weight
Fatty tissues get accumulated in the pharynx due to overweight, which in turn obstruct breathing. Do regular exercises to check your weight; also practice yoga to attain peaceful sleep. Engaging in specific throat and tongue exercises reduce the chances of snoring. E.g. Put your tongue out straight and move it left and right touching the boxes of your mouth. Do it once or twice a day.
4. Avoid Alcohol and Caffeine
Avoid late night partying and consuming alcohol or caffeine just before getting to bed. Alcohol tends to make the throat muscles tense and worsen the habit.
5. Clearing the Nasal Passages
Rinsing your nose with salt water while getting a warm shower just before getting to bed helps in clearing the nasal passageways. Besides, the role of nasal strips can enhance breathing while sleeping.
6. Staying Hydrated
Keep your body hydrated by intake of plenty of water. A dry room may cause your throat to dry out; to handle this use an aromatic humidifier just before getting to bed. Peppermint or eucalyptus oil are best suited for vaporization or humidifying. Gargling with peppermint water just before bed thins the lining of the throat, making it easier to breath. This is effective especially when you have cold.
Anti-snoring pills and brace
Trying out herbal pills for a change can help. They cut the nasal congestion with the aid of natural enzymes. A foam based neck brace helps to cover the chin and spread up the air passage thus giving comfort while catching some Z’s. However, before jumping into any bandwagon consulting a doctor is advised. Sometimes your MD may suggest a (CPAP) continuous positive airway passage device to use for the night.
These are some of the easy methods to try at home; however, if excessive snoring persists, then it may be a serious medical condition. Excessive snoring along with gasping breaths in the middle of the night can signal sleep apnea, a potentially serious medical condition that needs immediate attention from your MD. Do not take the condition, lightly discuss it with your loved ones and obtain timely treatment for the same. Snoring can be corrected through surgery as well, for this consult your doctor for better advice.