Snoring is a problem that affects more than half of the world’s population. Other than being a nuisance for the people sleeping next to you, it can also lead to serious problems such as reduced quality of sleep, sleep apnea, or even chronic sleep deprivation.
However, in order to stop snoring, we first need to know what causes it, following which an ENT Specialist in Singapore shares natural snoring remedies to help you get rid of snoring once and for all.
Causes of Snoring
These are some of the more common issues that cause snoring. The most popular one is weight – excessive weight and fat around your neck narrow air travel to the lungs, causing tissue vibration that we know as snoring.
The structure of your nasal cavity is another common cause of snoring. People with deviated septums, nasal polyps, and enlarged tonsils are more likely to have problems with snoring when compared to those who don’t.
The way you snore can answer the question of why you snore. Snoring with your mouth closed means that you have a problem with your tongue while snoring with your mouth open suggests that you have problems with your throat. Men are also more likely to have problems with snoring compared to women because they have narrower air passages.
It is important to understand why you snore in order to choose the right remedies to eradicate this problem!
10 Natural Snoring Remedies
Before you seek medical treatment for snoring, you should first attempt these natural remedies that have proven to be effective in reducing snoring.
1. Lose weight
As mentioned above, those who are overweight are more likely to have a snoring problem than the people who aren’t.
Switch your diet to one that’s more healthy and start exercising regularly. If you need extra motivation to do so, get yourself a workout buddy!
Your problems with snoring can vanish when you lose a couple of pounds.
2. Change your sleeping position
Sleeping on the back can cause blockage of airflow to your lungs and result in snoring.
If you notice that you snore while sleeping on your back, it’s time to change your sleeping position. The best position to sleep is on your side. If you have problems adapting to a new sleeping position, try investing in a good body pillow that will help you get used to this side position.
3. Stop drinking and smoking
Smoking irritates your throat and leads to inflammation, which often leads to snoring.
Drinking, on the other hand, (especially before bed) makes your throat muscles relax and also results in snoring.
4. Stay hydrated
Keeping yourself hydrated is very important for people who snore. If you are not hydrated, that can lead to mucus forming in your nose which results in snoring.
To prevent this problem, drink more water every day!
5. Humidify your bedroom
Dry air may not be a direct cause of snoring but it certainly aggravates this problem.
Getting a humidifier for your room will keep the air moist, which lubricates your throat and make airflow easier without creating any vibrations and sounds.
6. Work out your tongue and throat muscles
Strengthening your tongue and throat muscles can help you stop snoring. You can find several exercises on the internet that can help make these muscles stronger.
7. Cut down on inflammatory food
Try to reduce consuming food that can cause your throat and nose to become inflamed.
Examples of such foods include dairy and gluten.
Open your airflow with a facial steaming bowl before you go to bed. Fill a large bowl with hot water, hover your head over it, and drape a towel over your head to lock in the steam.
This will help you not only when you have a cold or allergies, but also if you snore.
9. Elevate your head while sleeping
Placing a pillow or two under your head can help ease breathing and open airflow.
10. Get enough sleep
Exhaustion can relax your throat and tongue muscles, causing you to snore. That’s why it’s important for you to get 7-9 hours of sleep every night!
Try these home natural remedies until you find the ones that work best for you. However, if these remedies don’t work in reducing your snoring, you should then seek medical help and intervention.