Snoring is a worldwide problem faced by millions of people on a daily basis. It is more common in men as compared to women. According to various studies, 40 percent of adult men and 24 percent of adult women are habitual snorers. Snoring can be a nuisance for you as well as for your sleeping partner if not, it’s still not a fact to be ignored. It can be intermittent or continuous. It also worsens with age as you reach middle age and beyond, the muscle tone in your throat decreases and can be harmful if not treated well.
The best way to eliminate any problem is to find the root of it. If snoring is caused by any benign factor, then it is more likely to be cured through remedies. It is usually caused when the relaxed tissues in your throat vibrate due to air crossing causing harsh disrupting noise. The following are the common solutions for your snoring problems.
1. Back off your Back
Sleeping on your back may make you more likely to snore as it regularly causes the tongue to move backward resting upon the back of your throat, partly blocking the air passage and causing you to snore. Sleeping on your side will prevent the collapse of throat and tongue leaving the air passage open for regular breathing.
The old tennis ball trick is the alternative if making that change is hard for you. That’s why it’s recommended by experts to not sleep on your back.
People around the world prefer sleeping on their right side or straight. Especially, when it comes to people on the middle eastern side of the world, they highly prefer to not sleep on their back. Even our ancestors preferred to not sleep like that.
Therefore, it’s best to either sleep on your side. Try to keep the “sleeping on your back” habit to a minimum and you’ll see some results.
2. Lighten your Load
Being obese can also cause snoring as the fat collects in the muscles in your throat making the airway narrow. Thus, the greater the neck circumference, which is more typical in those who are overweight, plays a pivotal role in snoring. Losing some pounds can eliminate your habit of snoring and also lead to other health benefits.
Eating smaller portions of food and more healthy food can reduce your overall caloric intake. Moreover, try to go to the gym more often than before. It’s best to change up your lifestyle if you want to see changes in your health. If you want significant results, try hiring a certified fitness coach to see how you keep going with your health. If you can’t afford a coach, opt-in for working out at the gym more often and keep your eating habits on the check. See your progress every week and keep a track of everything.
3. Try Exercising
Try going on healthy diets, such as a vegan diet or a paleo diet. Keep a track of your calories and keep exercising daily. If you haven’t been exercising lately, then start exercising again, but with low intensity. Start off by working out at a low intensity for only 2-3 days. Why? Because if you start off by a really intense exercise, then your body will get sore. To avoid soreness, do your warmups well and exercise on a low level for a few days and then start taking it to a higher level.
Experts recommend HIIT workouts. What is that, you ask? HIIT stands for High-Intensity Interval Training. It’s known for being the most effective out of all kinds of workouts. Although, cardio is suggested as well. Cardio increases your heart rate, thus burning more calories and improving the overall health of your heart. This will tone your body and lessen snoring.
4. Smoking and Drinking
Smoking and drinking are two habits that more likely cause snoring. The booze in alcohol relaxes the throat muscles and tobacco smoke irritates the tender lining of the throat causing it to become inflamed, both resulting in the narrowing of the airway. As the airway narrows, airflow may move more turbulently that causes snoring.
Try not to consume alcohol or smoke cigarettes for at least two hours leading up to your bedtime. Other than that, it would be best if you don’t drink or smoke too much, keep it on a minimum level to avoid your snoring habit to continue. Not only will it lessen your snoring, but will also improve your health on a significant level.
When it comes snoring, some people don’t even realize they are snorers. If you’re reading this article, odds are, someone told you that you snore. That’s why you’re here to improve that issue.
5. Adjusting your Head
Snoring can also be reduced by raising up the head of your bed by few inches and keeping your airway open. Using neck brace the kind of which is used in whiplash can also help reduce snoring. It keeps your chin extended so your throat doesn’t bend and your airways stay open. It’s not necessary to use a stiff plastic brace, a soft foam one will work just fine. An anti-snoring mouth appliance that works by bringing your lower jaw and your tongue forward during sleep may also be a solution.
Light snoring may not be a problem at all but heavy snoring may be a symptom that you have OSA (Obstructive Sleep Apnea) which is the phenomenon where breathing stops for a short period of time during sleep due to the blockage of the windpipe and should be consulted with a doctor. Further, during the day, you may experience headaches, excessive daytime sleepiness, difficulty concentrating, chest pain and high blood pressure.
6. Use of Peppermint
Aside from being used in foods and beverages as a common flavoring agent, this is especially effective if snoring is temporarily caused by cold or any allergy or nasal or chest congestion. Gargling with peppermint mouthwash or having a cup of tea that contains peppermint may just do the trick. Goldenseal (berberine) is another similar herb you can use to help relieve congestion in your chest and nasal passages and is typically found in powder, liquid or capsule form.
When it comes to symptoms of snoring before you’re trying to recover from this habit, they may be really annoying at times. There may be other symptoms involved in this habit as well. Also, it’s possible that you might be experiencing some of the symptoms of OSA if not all. While, on the other hand, you have been just snoring and experiencing one more symptom. The thing is that symptoms vary from person to person.
7. Heavy/Spicy Meals
Snoring can be triggered due to ingestion by spicy foods. A diet that restricts or lowers foods high in lipid compounds (prostaglandin) that can create swelling or enlargement of the tissues in the throat and sinuses can also be the cause. A switchover to fish and legumes may be the best option as it provides a protein source without increasing high amounts of unhealthy prostaglandin.
Onions are also life-savers in this case as they possess anti-inflammatory and decongestant properties and can clear your nasal passages to allow more air to pass through. Eating right before going to bed can also cause your throat muscles to relax, which results in snoring. Eat your meal at least 3-4 hours before sleeping to prevent snoring. Also, as said before in this article, keep your overall diet in check. Consuming too much spicy or salty food can lead to diarrhea.
8. Using Extra Virgin Olive Oil
Drinking a tablespoon of extra virgin olive oil every morning or before bed works wonders for your skin and body. As for snoring, consuming a tablespoon of extra virgin olive oil before bed smoothens up your airway and prevents the throat muscles from blocking the throat area while you sleep. This leads to your snoring habit decreasing further. Try buying some extra virgin olive oil, it won’t be too expensive.
Buy the right amount of oil, it’s worth the investment for both your body and skin. It will bring significant results and you won’t regret buying it and opting in for something healthier. Snoring may seem like a small problem at first, but it can worsen if your diet and health continue to be unhealthier than before. It’s best to control it before it continues to gradually worsen. Try improving your sleep habits, and the way you position yourself when you’re sleeping.
9. Dry Throat and Nose
Many people don’t realize that they are snorers until waking up suddenly, and then happen to realize that their mouth is dry or they have an irritated throat.
A dry throat can also cause snoring. Honey can soothe inflamed membranes not only for a cold but for something going on in the throat or upper airways and help fight infection. Therefore, to keep the throat area moist, drink warm water with a tablespoon of organic honey. Also if you have a stuffy nose, rinse sinuses with saline before bed. Using nasal strips, nasal decongestant, or a neti pot can also help you breathe more easily while sleeping. Keeping bedroom air moist is the key. A humidifier, in this case, will help.
Also, if you’re taking any strong medicines to treat some illness, these can also be the reason for your chronic snoring. Medicines such as tranquilizers like lorazepam (Ativan) and diazepam (Valium), sleeping pills or sedatives can increase muscle relaxation leading to more snoring. Consult your doctor for any alternatives. It’s best to contact a doctor if you get really irritated by further sleep problems.
10. Throat and Tongue Exercises
Weak throat and tongue muscles might be another cause. Strengthening these muscles can help reduce the probability of frequent snoring. A notable one would be sliding the tongue backward while keeping its tip pushed against the roof of your mouth. Repeat at least 20 times.
Some doctors also prefer contracting the muscle at the back of your throat repeatedly for 30 seconds while keeping your mouth open. Simply spending time singing can be a more fun exercise. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscle.