One thing is for sure; you’ll have to figure out how to stop snoring at some point in your life. It’s not always fun. Never is.
It is estimated that 45% of adults snore occasionally, and 25% are habitual snorers. It’s even more common in men and people with overweight problems; this condition generally worsens with age.
Luckily, there are natural remedies and special exercises that can tackle this condition.
Snoring may be an indication of obstructed breathing and should not be taken lightly.
In addition to disturbing sleep patterns and depriving the snorer of adequate sleep, it is likely a sign of obstructive sleep apnea (OSA), leading to serious long-term health problems, especially for the heart.
Why do people snore?
For starters, the most advisable thing first is to talk about it with your doctor. You may be referred to an otolaryngologist, who will do a thorough exam of your nose, mouth, throat, palate, and neck.
Tests can reveal whether snoring is caused by a nasal allergy, infection, nasal obstruction, enlarged tonsils, or adenoids. And a specific sleep study can determine whether snoring is due to obstructive sleep apnea.
Snores make noisy nighttime breathing caused by vibration of the soft palate. Although it’s a benign manifestation, it can be part of the symptoms of sleep apnea syndrome.
In fact, a 2014 study found that most people who snore have this disorder.
Here are some remedies that could help you stop snoring.
We’ll now share with you some tips that could help you reduce snoring. Keep in mind that no one better than your doctor can help you solve this problem.
In some cases, natural remedies can help alleviate symptoms, but in no way exempt from visiting a professional.
Sleep with more pillows
The snores are caused by problems in the duct that allows air to pass through. A straightforward and practical recommendation is to sleep by placing extra pillows on your head and neck.
This way will increase the flexion of the head and further misaligns the air intake passages. Thus, we will be able to open the duct and avoid snoring.
Sleeping on your side
Another excellent idea to stop snoring, or at least decrease its intensity, is to sleep on your side. We know that sleeping on your back causes your tongue to obstruct the passage of air, causing you to snore.
It also causes your tongue to fall on the pharynx’s posterior wall and makes it difficult to breathe. Side sleeping will help you avoid that.
Peppermint is a natural product that could help you stop snoring due to its proven decongestant and antibacterial properties, especially when it comes to snoring caused by respiratory problems such as a cold or the flu.
In this case, add a drop of mint in a glass with cold water and gargle. Thus, your throat will refresh and clear the air passages.
Nettle is another natural product that is often used to decongest and relieve cold symptoms; although there are no studies with conclusive results on its usefulness.
It is usually recommended to prepare a nettle infusion and let it rest for about ten minutes. Then it must be strained, and it’s ready to drink.
Note: It should not be consumed in case of allergy, pregnancy, or breastfeeding. Consult with your doctor before ingesting this infusion.
Obesity or being overweight is one factor that makes us snore; although not always the case, it plays a major role in apnea development.
Therefore, a common recommendation is usually to lose weight. This can be accomplished in different ways. Of course, all of them require patience and, above all, great commitment and effort.
Furthermore, taking care of your weight is very important since this is the safest way to enjoy better health, in addition to stopping snoring.
Like obesity, smoking can also be a cause of snoring. This is a habit that could harm the organism causing serious problems like pulmonary emphysema or some cancer.
Thus, by quitting smoking, your body will benefit in every way. Not only we’ll be able to enjoy better good health, but your snoring can also decrease considerably.
Do not drink alcoholic beverages just before bedtime
Drinking alcohol can also lead to snoring. Alcohol relaxes the tongue and other parts of the body, causing it to obstruct the air passage. Therefore, it is best not to consume alcoholic beverages before going to sleep.
Some specialists suggest to pay attention to heartburn and esophageal reflux; since they could be the cause of some sleep dysfunctions, such as snoring. Talk to your doctor about it.
How to stop snoring at night with other methods
You can try a wide variety of things at home, including changing your pillow, mouth protectors, nasal strips, dilators, etc., or products that soften your airways and help you with this problem that is affecting your sleep.
Keep your nostrils open; try to breathe through your nose instead of your mouth. If you have allergies treat them, so you can fall asleep correctly.
In more severe snoring or associated with sleep apnea, when there is no improvement with these remedies, treatment should be guided by the pulmonologist.
It’s performed with the use of an oxygen mask called CPAP. Surgery can also be used to correct the deformities of the respiratory tract that are causing snoring.
How Anti-Snoring Bands Work
These bands are fitted under the chin and wrapped around the head’s sides, and fasten with an adjustable velcro strap at the back.
The purpose of this strap is to hold the person’s mouth closed as they sleep to prevent open-mouth snoring from occurring.
Therefore, it reduces the need to breathe through the mouth, which is one of the main causes of snoring.
Although it can be a relief for the vast majority of cases, some people don’t obtain any benefits, especially if snoring is caused by inflammation of the nostrils or changes in the nose’s structure.