Over the years, a lot of factors have been listed out as the major causes for snoring. Some of them are jaw misplacement, rolling back of the tongue into the throat, and contraction of air passage between the nose and throat. In addition, snoring can be due to sleep Apnoea, in which the airway from the lungs collapses due to improperly toned chest muscles, causing the person to snort-out and suddenly wake up, as defined the British Snoring and Sleep Apnoea Association. But whatever the reason for snoring might be, there are plenty of methods to reduce its severity. This article explains some of the natural and safe remedies to silence snoring. And if you’d like to learn more, click here to investigate further.
When lying on your back, the tongue tends to roll backward onto the soft palate behind it, which collapses the throat passage causing discomfort in breathing. This ultimately leads to snorting out the air, causing the snoring sound. This can be easily avoided by sleeping sideways or flat on your tummy, as stated by WebMD. But if you tend to return back to the flat posture, just use a body pillow that will prevent you from lying on your back.
Lose the fat near the throat
Body fat is also one of the major reasons for snoring. The excess fat that accumulates near the throat contracts the air passage forcing the tissues to vibrate when air passes through it. This of course can only be resolved by losing the fat by exercising and working out. Apart from just helping to alleviate the snoring problem, this will also make you look good as well.
Maintain a proper sleep schedule
Many otolaryngologists state that snoring is a direct result of a bad sleeping habit. When you sleep during irregular times, or don’t get enough sleep, the muscles get too tired to function the way they should. Getting at least 7 hours of sleep every day and getting to bed at the same time every night can effectively stop snoring problems, suggests the Mayo Clinic.
Keep your nasal passages open
Clogged nasal passages or excess mucus secretion can also lead to snoring, as the air finds it hard to escape through the nostrils. Though a number of over-the-counter nasal sprays and drugs are available to prevent this blockage, a much simpler and natural method to overcome this issue would be to use natural oils such as eucalyptus or camphor. Mix these oils in water in equal proportions and sprinkle a few drops over the pillow or rub it near the nostrils. You might be able to breathe easier and sleep better.
A lot of people in fear of getting up to urinate at night tend to avoid taking water before going to bed. But this can cause dehydration of the muscles and especially the throat causing the throat passage to contract which may lead to discomfort during sleep. So, just drink a couple of glasses of water before going to bed to keep your body well hydrated. After all, it is far better getting up just once to urinate than to be awake all many times due to snoring.
So in conclusion, snoring is sometimes due to our own negligence and can often be suppressed by simple remedies. But if it persists even after taking these measures, or if it’s a serious condition such as sleep apnoea, it’s highly suggested that you consult the doctor and get it treated with appropriate anti-snoring devices.