Snoring is a common problem in many adults and it’s said that up to fifty percent of adults snore habitually or occasionally. Adults who snore often disrupt the sleep of those people around them and themselves as well. Snoring problems may lead to fatigue or sleep deprivation in the snoring individuals or those around them. The problem is generally caused when the nasal passage gets blocked or when the throat and tongue muscles get weakened. The treatments for snoring available on the market all revolve around clearing up of the breathing passage. Home remedies for snoring are the simplest and most straightforward way of preventing or stopping your snoring problem without needing any devices during your sleep.
Most Effective Home Remedies For Snoring
Remedies for opening up the nasal passages: If your snoring begins in your nose, keeping your nasal passages open could help. This allows the air to move through at a slow pace. Having a hot shower before going to bed can help open up your nasal passages. Also remember to keep a bottle of salt water solution in the shower to use for rinsing out your nose when you are taking a shower to help open up your passages. To make this snoring home treatment, dissolve a quarter teaspoon of salt in seven or eight ounces of pure water. Aromatherapy is also an effective home remedy for snoring. This is because too much stress and exhaustion is one of the causes of snoring. Try including the essential oils of soothing herbs in your bath water or in your bedroom’s diffuser to help reduce your mental stress and tiredness as you sleep. Herbs such as lavender and chamomile can help soothe your inflamed nerves, hence preventing snoring indirectly.
Exercise and nutrition: Some kinds of workouts have been shown to be very effective in reducing snoring tendencies. Workouts that can effectively tone up your throat muscles can in fact help counteract the snoring habit. Studies have shown that just like any muscle, your throat muscles also tend to get loose with time, and this could interfere with your normal breathing process as you sleep, which could ultimately result in snoring. Therefore, toning up your loosened throat muscles is actually an effective natural home treatment for snoring, and it works by causing less interference with air passage. Besides exercise, a healthy diet regime can also help control snoring. It’s recommended that you eat at least two hours before you go to bed. Your dinner need to be light in terms of its carb content. Avoid consuming excess sweets and carbonated drinks at dinner. Also control your intake of full cream milk, and butter since excess consumption of dairy products can also contribute to snoring.
Change your sleeping posture: It’s believed that most people tend to snore more when they sleep by lying flat on their backs. The reason behind this is that laying on your back causes the topmost part of the soft palate and your tongue to collapse on the posterior wall of your throat, thereby creating the vibration sound in your throat. Sleeping on your side can help solve this. You can also try using a full-length body pillow to help you keep on sleeping on your side. Another good home remedy for snoring is to stick two tennis balls to the back of your pyjamas to help you maintain sleeping on your side.
More Effective Home Treatments For Snoring
Besides the natural home remedies for snoring that involve a couple of changes in your lifestyle, there are other medically prescribed mechanical devices, such as nasal strips as well as oral and dental appliances you can use to help control snoring. However, if your snoring problem persists even after using these home snoring treatments, you should seek immediate medical advice.