Let’s talk snoring. Are you sleeping with one who snores? Maybe you’re the one who snores. Either way, you have to do something about it. Here are 10 natural remedies for snoring.
The first thing you should do to stop snoring is to change your sleeping position. It’s advisable to sleep on your side.
Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
If sleeping on your side is challenging, consider sewing a tennis ball to the back of you pajamas. It will stop you from sleeping on your back. While it sounds quite funny, it’s effective.
If you want to stop your boyfriend or husband from snoring loudly, “put a tennis ball in a pocket tee worn backward, which can help train them to sleep on their side,” Shelby Harris, PhysD, director of behavioral sleep medicine at the Sleep-Wake Disorders Center, told Women’s Health
The third natural remedy for snoring is to check your pillows. Make sure they’re clean. It might also be time to replace them.
Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?
Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.
Weight gain contributes to snoring as well. So, take a good look at yourself. If you’ve put on a couple of pounds and you’ve started snoring almost every night, then it’s time to lose some pounds.
Overweight individuals are more likely to snore. Fatty tissue and poor muscle tone, particularly around the throat, contribute to snoring.
Eating a calorie-controlled, healthful diet and regularly exercising are the best ways to lose weight.
Another natural remedy for snoring is to load up on vitamin c. Vitamin C keeps the immune system healthy, which in turn, keeps the sinuses clear.
The sinuses can obstruct the airways, causing the mouth to open and the uvula, the fleshy extension at the back of the soft palate that hangs above the throat, to vibrate and create the annoy of an all-night snore. Vitamin C may help prevent this because we know it helps promote a healthy immune system. That healthy immune system can clear the sinuses.
If you’re a smoker, then it’s time to stop it. It’s a given; smoking is really bad for the health. What more is there to say about smoking?
Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway. Smokers also have more problems with nasal congestion.
Freshening up your room with a humidifier is also a natural remedy for snoring. It helps clean out the air you breathe.
Dry air contributes to snoring by exacerbating the congestion you may be experiencing from allergies or a cold. That's why some experts recommend using a humidifier to keep your throat and nasal passages moist and clear. (It's also a great way to prevent dry winter skin!) To ramp up the decongestant benefit, you can simultaneously diffuse peppermint essential oil with an essential oil diffuser while you sleep.
Did you know that drinking some mint tea could also help you stop snoring? Well, it can. The good thing is that it’s a very natural way to treat snoring.
Mint tea is also a natural herbal remedy that you can use to stop snoring. Mint tea has menthol, which helps in the reduction of mucus from the lungs. With mucus reduced from the lungs, there will be smooth airflow thus stopping snoring. The mint is also helpful in reducing inflammation along air passageways. Taking a cup of mint tea daily is a measure to getting rid of snoring nights.
Interestingly, chewing some sugar-free gum can also help stop snoring.
Other natural ways that experts mention could work include chewing sugar-free gum or even doing daily mouth and tongue exercises, Good Housekeeping magazine noted. “One workout that researchers found to be effective was pushing the tip of the tongue against the roof of the mouth and sliding the tongue backward. A second: Sucking the tongue upward against the roof of the mouth and pressing the entire tongue against the roof of the mouth.”
Out of all the natural remedies for snoring, wearing a snoring mouthpiece is the most effective one.
Try using an anti-snoring mouth guard at night while sleeping. These custom formed night guards will help hold your jaw in the optimal position while you sleep to keep your airway open. This will reduce or completely eliminate snoring.
These mouth guards do take a little time to get used to since you will have to sleep with it in your mouth at night. During the first night or two of use, the mouth guard will likely make it difficult to get to sleep. After about a week, however, you'll forget it's there and be completely comfortable.
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