Snoring is a common condition where a hoarse sound is produced when the airway is partially obstructed while sleeping. Snoring occurs when the soft tissues at the back of your throat vibrate. The sound can be soft or can be irritating, loud and unpleasant.
About 45% of us snore at any point in our lives. Snoring is commonly seen in men than women. However, many women also snore. Researchers say that snoring is a factor of sleep deprivation.
Snoring, a nuisance can lead to disruption in your partner’s night sleep. It can also lead to serious health issues like heart diseases, stroke, diabetes, and many others. Before snoring creates other problems in your body, it is advised to consult a doctor and also change your lifestyle.
Below are five natural solutions that may help you in reducing snoring.
Change your sleep position
Changing your sleeping position will help you breathe properly and have a deep sleep. While usually you may lie on your back, you can try sleeping on your side. This will help you snore less. When lying on your back, the soft palate and the tongue fall back on your throat, obstructing your airway and causing a vibrating sound during sleep. Whereas, sleeping on your side will help limit this.
Also, reclining on the bed with head extended up will open up the nasal airway passages and help prevent snoring. This may cause a little pain in the neck. If snoring persists, you should consult the doctor.
Snoring can be caused by drinking too much of alcohol and sedatives. Researchers say even if you don’t snore, drinking alcohol will make you snore. The muscle tone at the back of your throat makes snoring worse. Drinking alcohol 4-5 hours before sleeping makes snoring worse. Thus, it is advised to reduce the intake of alcohol.
Excess weight is yet another factor that contributes to snoring. However, it is not always helpful for everyone.
Losing weight will be helpful for those who did not snore until they gained weight. If weight is gained around your neck, it will squeeze the internal diameter of the throat.
Practice good sleep
Poor sleep habits can lead to over tiredness and thus can have effects similar to that of drinking alcohol. When you get tired, you may sleep deep and the throat muscles become floppier and thus, snoring is created.
Open nasal passages
Another reason of your snoring is the blockage of the nasal passages. Cold or other blockages narrow your nasal passages. Passing of air creates those irritating noise called snoring.
Keeping the nasal passages open will help you have a deeper sleep without snoring. This can be done by taking a hot shower before going to bed. Another way of opening the nasal passages is to rinse your nose with salt water solution. You can also try wearing nasal strips.
These above listed simple practices can make a huge difference in providing you snore relief.