Snoring can mess up your sleeping patterns and those of your partner. Even if it’s not a big problem, snoring shouldn’t be ignored. Here are some simple home remedies for snoring.
Snoring is a common problem that most of us have been affected by at some point. In simple terms, snoring occurs when air flows past relaxed tissues (tongue, airways, and soft palate) as you breathe. When relaxed, these tissues narrow your airway a little, and tend to vibrate as you inhale and exhale, making the typical snoring noise we are all familiar with.
The Problem With Snoring
Snoring once in a while isn’t usually a serious problem, and in most cases is just a minor nuisance for your sleeping partner. But if you’re a regular snorer, you not only disrupt the sleep patterns of those around you, you can also hurt your own sleeping patterns and wake up still feeling exhausted and groggy.
Snoring itself can even be the symptom of a more serious health problem, such as obstructive sleep apnea. The good news is in most cases, you should be able to alleviate or even eliminate the snoring entirely, just by making a few simple lifestyle changes at home. We’ll compiled a list of the 9 best home remedies for snoring.
Home Remedies for Snoring
1. Sleeping On Your Side
Sleeping on your back sometimes causes your tongue to move to the back of your throat, which will obviously hinder proper airflow. If you can find a comfy position and are able to sleep on your side, this will allow air to flow more easily and reduce or stop your snoring.
2. Get Enough Sleep
The American Academy of Sleep Medicine (AASM), recommends that adults get 7 to 9 hours sleep each night to ensure feeling well-rested and alert in the morning. Sleep deprivation may increase your risk of snoring, because it can cause your throat muscles to relax, making you more susceptible to airway obstruction. Snoring can also increase your risk of sleep deprivation, as it tends to lead to erratic sleep patterns.
3. Elevate Your Head
Elevating your head with an extra pillow or folded blanket by a few inches could aid in reducing snoring as this will help in keeping your airways open as you sleep. If you have an adjustable bed, you can simply raise the bed head a few inches for the same effect.
4. Treat Those Allergies
Allergies like hay fever can irritate and inflame your sinuses. This can reduce airflow through your nose, and force you to breathe through your mouth instead, increasing the likelihood that you will end up snoring through the night. Speak to your doctor about the best ways to ease your particular allergies. Also keep your bedding clean and dust-free, and if you are allergic to pet hair, keep them out of your sleeping areas.
5. Avoid Alcohol Before Bedtime
If you like a drink from time to time, try to have your last one at least 3 hours before your bedtime. Alcohol can relax the throat muscles, causing snoring and can also disrupt your sleep in other ways. For example, the AASM has suggested that alcohol consumption is associated with shorter amounts of REM (Repetitive Eye Movement) sleep – this REM sleep is vitally important to our brain’s proper functioning such as our memory formation and cognitive abilities.
6. Avoid Taking Sedatives
If you take sedatives and find that you are snoring regularly, you may need to talk with your doctor to see what the alternatives are. Cutting out the sedative use before bed may ease your nightly snoring. Much like alcohol, sedatives can also cause muscles such as your throat muscles to relax, which leads to snoring.
7. Quit Smoking
Smoking is a habit that can worsen your snoring. Since smoke can irritate your sinus passages and soft tissues in your mouth that can lead to snoring, it’s best to end this nasty habit immediately.
8. Lose Weight
If you’ve gained weight recently and started snoring when you didn’t snore before, shedding those extras pounds may help. It isn’t the easiest option, but there are natural ways to lose weight. If you gain weight around your neck, it can slightly reduce the internal diameter of your throat, making it more likely it will triggering snoring as you sleep.
9. Stay Hydrated
Secretions in your nasal passages and soft palate become stickier when you’re dehydrated, and may lead to you snoring. According to the CDC, drinking water can prevent dehydration, a condition that can cause unclear thinking, mood change, the body to overheat, constipation, and kidney stones Stay hydrated as part of your daily routine and you may also see a reduction in your snoring.
Read more:
- 7 Yoga Poses for Better Sleep
- How to Become a Morning Person (+ When it’s OK to Sleep in)
- How to Beat Exhaustion: 6 Tips for People Who Are Always Tired
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