Have you always been poked and made fun because of your snoring at night? Or have you been having sleepless nights because your partner snores non-stop throughout the night? Well, despite what you may think, everyone snores occasionally. It is a natural occurrence when the body and the throat move into a relaxed mode and a result of that, snoring takes place. Almost 40% people today suffer from severe snoring problems and it is essential to treat it to avoid further complications. However, you can stop snoring by just keeping an eye on some simple habits.
What is Snoring?
Snoring is actually the result of a mechanism that happens in the throat once we sleep. It is the rattling sound made by the airway tissue at the back of the mouth, nose, and throat as we breathe in and breathe out. Excessive snoring could also be the result of Apnea. Sleep apnea is potentially a life-threatening condition that should receive medical attention as soon as itвЂ™s detected. A normal person does not suffer much because of snoring much than a person suffering from Apnea. If you experience exhaustion and fatigue along with snoring, itвЂ™s time that you see a doctor immediately. Keep a check on the below things:
- Age вЂ“ As you reach middle age, your throat becomes narrower and your muscle tone decreases. This leads to snoring more than often.
- Smoking and alcohol
- Nasal problems and sinusitis
- Sleep posture вЂ“ Sleeping flat on your back leads to more snoring, change your sleep position.
- Natural built вЂ“ A narrow throat and other physical attributes that contribute to snoring are mostly hereditary. But these can be controlled through lifestyle changes.
Ways to Stop Snoring Naturally:
Snoring can simply be controlled through some easy techniques. Adopt the below and stop snoring completely:
Spearmint And Fenugreek
Digestive problems sometimes are highly responsible for snoring. Spearmint and fenugreek are amazing herbs that help reduce the acid and snoring that happens as a result of digestive problems. Fenugreek also helps fight apnea and spearmint relieves digestion and acid reflux symptoms.
Peppermint Oil And Goldenseal
Peppermint helps to get rid of chest and nasal congestion that leads to snoring. It is a great essential sore throat relief that helps to stop snoring caused by congestion tissues. Goldenseal is also a great remedy for getting rid of nasal and throat congestion and is typically found in pills, powder or liquid form. You can also make an herbal tea by adding goldenseal and peppermint and inhale it daily to stop snoring.
One of the best ways to get rid of congestion is steam. Simply take some hot water in a bowl and add eucalyptus or tea tree oil to it. Now cover your head with a towel and inhale this steam. Do this on a daily basis till the congestion clears. Make it a practice to do this every day before going to bed. This method helps to get rid of all the congestion in the chest and nasal passages and helps stop snoring.
Cardamom is a powerful decongestant making it effective for opening up blocked nasal passages. Just take some warm water and add half a teaspoon of cardamom powder to it. Sip this 30minutes before going to bed. Do this daily and watch how your congestion clears naturally and your snoring stops completely. Cardamom creates a free air passage that makes your breathing effortless and helps you deal with all kinds of breathing problems instantly.
Turmeric is a super antibiotic and antiseptic agent. It can help treat inflammation most effectively, which ultimately stops snoring. Just add two teaspoons of turmeric powder to a cup of warm milk and have this daily 30 minutes before going to bed. Adopt this as a daily practice and see the wonders it does to your body. Turmeric also helps to boost your immune system and helps breathe freely. A drink as simple as this can also help you get rid of any congestion permanently and promote good health and overall well being.
Olive oil eases the tissues in the respiratory passages and reduces any kind of swelling, allowing the air to pass freely. It also helps reduce soreness and lessen the vibrations in the throat. Sip oil daily before going to bed. Combine one-half of a teaspoon of olive oil with the same amount of honey and have this every day without fail. Olive oil is a natural anti-inflammatory agent that helps stop snoring in a short time if inhaled regularly. Practice this and see the difference yourself!
Garlic is a natural agent that helps your snoring to stop permanently if taken on a daily basis. It also helps reduce the mucus build up and the inflammation in the respiratory system. If you suffer from sinus, garlic is highly recommended. It will help stop snoring that is a result of sinus problems. Just chew two or three cloves and follow it up by drinking a glass of water. Do this every day just before going to bed and see how your snoring stops completely in a few days.
Chamomile has amazing anti-inflammatory effects on the body. It helps relax tense muscles and nerves around the throat and helps stop snoring completely. Just add one tablespoon of chamomile flowers to one cup of water Or add a tea bag of chamomile tea alternately. Boil this for about 15 minutes. Then add honey and sip this warm tea before going to bed. Do this as a daily practice and see how your snoring stops completely in a few days.
Avoid Dairy Products
Avoid taking any dairy products very late in the night. These leave a layer of mucus in the mouth and throat add to snoring problems. However, turmeric milk should not be avoided. Avoid having coffee, tea or plain milk, butter, cheese or chocolates very late in the night.
Vitamin C can help to get rid of all sinus problems to a great extent. Vitamin C boosts the immune system to a healthy meter. A healthy immune system helps the body get rid of sinus naturally. Having vitamin C rich foods on a daily basis is essential for good health. Vitamin C also helps fight any severe infections in the throat or chest instantly. When it comes to sinus, include pineapple and papaya in your diet. These fruits contain bromelain, which helps fight sinus and stop snoring.Doctors also recommend having vitamin C rich foods like broccoli and red bell pepper to help stop snoring.
Clarified butter has excellent medicinal properties that help get rid of nasal blockages instantly. It also helps you sleep better by making breathing easy for people who suffer from excessive mucus problems.В Just take a spoon of clarified butter and warm it over a flame or in a microwave. Now take a dropper and put two or three drops of lukewarm butter in each nostril just before going to bed. Do this daily and see how it gradually helps to stop snoring completely in a few days.
Regular throat and Tongue Exercises
A stronger throat and tongue will help you deal with a lot of sinus and snoring problems. It also helps avoid over-relaxation of the throat area which leads to snoring. In your free time do this вЂ“ put your upper and lower molars gently together. Now open your mouth and focus on pressing your molars widely apart, but remember not to overstretch them. Repeat this at least 10-15 times and see how the back of your mouth starts opening up.This will eventually help your snoring to stop to a great extent and will help deal with all kinds of sinus problems as well.
- Having seen all this it is important that we understand a few basic as well that can help stop snoring considerably.
- Sleep on your side rather than on your back. This will prevent the blocking of your airway and stop snoring.
- When you sleep, use nasal strips to help breathe freely and reduce snoring.
- If you can just try singing loud before going to bed. It helps improve muscle control of the soft palate and the upper throat and helps reduce snoring considerably.
- Gargle with warm water and a little salt at least 2-3 times as week. It helps a great deal if the snoring is caused by a head cold or an allergy.
- Put extra pillows under your head and sleep in the night. This will help tissues in your throat from falling into your air passages and help stop snoring to a great extent.