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.
