Frustrated at your partner for keeping you up all night with his or her loud snoring. Better yet, you have woke yourself up with your own snoring in the past lol and you’re wondering “How do we get this snoring to go away?”.
You’ve come to the right place 😉
Despite what you may think about yourself, everyone snores occasionally. It’s a natural occurrence due to the relaxed state your throat moves into during sleep.
But if it’s severe, it can disrupt sleep patterns, cause insomnia, and lead to irritability in both the snorer and the one lying awake because of the snoring.
What then Causes Snoring?
Snoring is caused by the flow of air rushing across relaxed muscles in the mouth and throat during sleep.
When your muscles relax, they collapse back into the throat which narrows and obstructs the airway.
As air tries to pass through this obstructed airway, it causes an audible vibration or what many refer to as snoring.
When searching for a natural solution, it is important to look at the key causes of snoring. Sinus infections, nasal congestion, being overweight, and alcohol consumption are all factors that can create or exacerbate snoring.
Some of these contributors can be avoided by doing things like losing weight and reducing the consumption of alcohol and sedatives.
Sleeping on your side or keeping a regularly scheduled sleeping pattern are some other natural ways to stop snoring.
9 Natural Ways to Stop Snoring
Having said all these, one needs to understand that snoring is a sleep disorder which can have far reaching consequences on one’s health, intimate relationships, and social life.
We wouldn’t want that for you though.
By following the tips outlined below, you can lead a normal happy life and sleep well.
1. Attempt to Lose Weight
Weight loss can help individuals reduce snoring naturally, especially when snoring was not an issue prior to weight gain.
Gaining weight especially around the neck can put undue pressure on the airway, it squeezes the internal diameter of the throat and even causes it to partially collapse.
This partial airway restriction results in snoring.
While weight loss may be helpful for some sufferers, weight loss is not a sure solution, as slimmer individuals can snore too.
2. Sleep Side Ways
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep.
Sleeping on your side may help prevent this.
A body pillow (a full-length pillow that supports your entire body) provides an easy fix as it enables you to maintain sleeping on your side and can make a dramatic difference.”
3. Avoid Alcohol and Sedatives
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore.
The consumption of alcohol sedatives can lead to the depression of your central nervous system, which relaxes the muscles of your throat and jaw.
Relaxed muscles in this area can cause the tongue to relax as well and block the throat airway.
If you consume these substances frequently, they may be to blame for your snoring habit.
4. Stop Smoking
Nothing damages the respiratory system like smoking does.
Research has proven smoking is a major contributor to snoring. It is believed snoring as a result of smoking is caused by upper airway irritation and inflammation.
Even more concerning, prolonged smoking can lead to permanent damage to the respiratory system.
Quit smoking today.
5. Drink Water
Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated. This can create more snoring.
” According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
6. Change Your Pillows
Allergens in your bedroom and in your pillow may contribute to snoring.
An allergist can help you determine if your snoring is caused in part by an allergen.
Some common irritants such as dust, dust mites, and pet dander may all contribute to nighttime snoring.
Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum.
Also, consider dusting ceiling fans and other bedroom surfaces frequently and keeping pets outside the bedroom are all steps that can be taken as natural ways to stop snoring.
7. Get Good Sleep Habit
Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol.
Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.
Moderate exercise a few times a week is beneficial for numerous reasons, including its ability to help you stop snoring naturally.
In addition, exercise can be helpful in maintaining a consistent sleep schedule as well as assisting with weight loss; both suggested habits that are natural ways to stop snoring.
9. Open Nasal Passages
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower.
A stuffed-up nose makes breathing difficult, especially at night. Lying down can create a vacuum in your throat, which in turn leads to snoring.
You can clear nasal passages by using a Neti pot to rinse out the nasal passages with a saltwater solution, or a humidifier.
Nasal decongestants are another option as they improve inhalation and allow you to breathe more easily both during the day and while sleeping.
Summing it all up, get enough sleep, sleep on your side, avoid alcohol before bedtime and take a hot shower if nasal passages are clogged. These simple practices can make a huge difference in reducing snoring or possibly stop snoring