Frustrated With Your Spouse For Snoring All Night? Here’s Natural Remedies to Put a Stop to That!

About 45% of normal adults snore – but, that doesn’t make it alright to snore! With your spouse snoring away in glory, you might be deprived of a good night’s sleep.

In addition to being a real nuisance, reports suggest that 75% of those who snore are suffering from obstructive sleep apnea, which enhances the risk of heart diseases. Fortunately, snoring can be brought under control by following the given natural remedies instead of over-the-counter pharmaceutical drugs that are solved without any scientific claims.

Change the way you sleep

In most cases, snoring is caused due to the sleeping position. For instance, if you lie on your back, it will make the base of your soft palate and tongue collapse to your throat’s back wall, causing a vibrating sound when you sleep. You can prevent this by practicing sleeping on your side. You can take a full length body pillow to support you during side sleeping.

You may also try something unconventional, which is taping tennis balls to the back of your pajamas so even when you are in deep sleep, you do not sleep on your back. If you don’t have tennis balls, you can recline the bed and sleep with your head up. However, sleeping with your head up might cause neck pain.

Avoid consumption of alcohol

Sedatives and alcohol decrease the resting tone of the muscles in your throat’s back and makes it more likely for you to snore when sleeping. Snoring can worsen if you drink alcohol before four or five hours of sleep. As a matter of fact, people who do not generally snore will also snore under the effect of alcohol.

Lose weight

Losing weight is going to only help some people, but not everyone because even thin people snore. However, if you have started snoring only after gaining weight, losing some of the excess weight might help you.

Weight gain triggers snoring, especially if you have gained weight around your neck. The excessive weight is going to squeeze the internal diameter of your throat and make it much more likely to collapse during sleep, thus, inducing snoring.

Practice good sleeping habits

Poor sleeping hygiene or habit can have a similar effect as that of drinking alcohol. If you have the habit of working for long hours without getting enough sleep, it means that when you hit your bed, you are overtired. Since you are very exhausted, you are bound to sleep long and deep, leading to the muscles becoming floppier creating snoring.

Change your pillows and bed sheet

The pollution level is rapidly increasing and as such, it is not surprising that your home has allergens. These allergens get stuck to your pillow and bed sheet and cause snoring. There may also be dust mites causing snoring and other such breathing problems. You must make it a point to change your pillow and bed covering every now and then.

Open your nasal passages

Keeping your nasal passages might help prevent snoring. If your nose is blocked or clogged, air is going to move much faster causing snoring. A hot shower before going to bed, nasal strips or hot oil massages can help keep your nasal passage open so that you don’t snore. You can learn more about such massages by visiting a wellness retreat.

Drink lots of water

Secretion in your soft palate and nose becomes stickier if you are dehydrated. So, remember to consume as much water, juices or any liquid as much as possible. Women must consume 11 cups of water a day while men must consume 16 cups of water a day on an average.

Snoring can be a serious problem in your marriage if you do not fix it fast. It may also be a health hazard. So, follow the aforementioned tips and let not only your spouse, but the other occupants of the house sleep peacefully without having to bear with your loud snores. You can also visit a wellness retreat in order to gain complete relaxation and in-depth knowledge about how to prevent snoring. 

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