There are a few techniques to cope with snoring. Some are medicinal, and some are natural. Medical therapy is frequently indicated for severe cases. Check out these natural snoring home treatments that have proven effective.
1. Shed some pounds
People who are overweight are two times more prone to snoring than those who aren’t. To shed a few pounds and eliminate your loud midnight buddy. Switching your diet, getting some exercise, and, ironically enough, sleep can help you lose weight.
2. Change your sleeping posture
Sleeping on your back might cause your airways to become obstructed or restricted. If you realize that you snore when sleeping on your back, it is time to alter your sleeping position. Sleeping on your side is typically suggested. Old habits die hard, so the likelihood is that when you fall further into sleep, you’ll roll onto your back again. What is the solution? Invest in a body pillow or better yet an adjustable bed frame. A body pillow will assist you in remaining on your side when sleeping. Sewing tennis balls to the back of your pajamas is another nasty old prank.
While sleeping, elevate your head. If sleeping on your side rather than your back does not eliminate your snoring, you may need to prop your head up slightly. This will help you breathe more easily and will open up your airways. Utilizing a cushion or two should suffice. Additionally, you might adjust the front of your bed by a couple of inches.
3. Increase your water intake
Maintaining proper hydration is usually a good idea, even more so for snorers. Dehydration results in mucus formation in the nose, causing you to snore.
Consider purchasing a humidifier. While dry air is unlikely to be the primary cause of your snoring, it may exacerbate it. Therefore, invest in a couple of humidifiers to keep the air in your room moist. Moisture added to the air will assist in lubricating your throat. Facilitates the movement of air in and out without generating any audible vibrations.
4. Conduct exercises to strengthen the tongue and throat muscles
When your tongue and throat muscles are overly relaxed, you snore. Stopping would be easier if you strengthened them. There are a few exercises that might help you achieve this. Singing is an excellent and simple way to get some throat work in. Therefore, host a concert in the shower or your automobile. While your spouse or roommates may find it irritating, it will be less than your snoring. To exercise your tongue, glide the tip of your tongue back and forth beneath the top of your teeth for a few minutes each day.
5. Review your diet and eliminate inflammatory foods
Dairy and gluten products are well-known for inflaming the nose and throat tissues. You do not have to abstain from your daily chocolate milk glass fully. Choose some days to drink plain tea instead, and avoid drinking it too soon before bed.
Inject some steam. Before going to bed, use a face steam bowl to open up your airways. This is particularly useful if your snoring is caused by a congested nose caused by a cold or allergies. To begin with, fill a big dish halfway with boiling water. Following that, slam your head into it. Bring yourself near enough for the steam to do its work but not so close that you are burnt. Wrap a towel over your head to retain moisture. Similarly, soaking in a warm bath or taking a hot shower has a similar effect.
6. Get enough sleep
Exhaustion may cause your throat and tongue muscles to relax, resulting in snoring. Ironically, sleeping medications and sedatives have the same impact on the mouth and tongue muscles. Therefore, if you have difficulty sleeping, you may consider these natural home cures before reaching for the tablets. Alternate your mattress. This is one of the more costly methods of snoring prevention, but the appropriate mattress might be the difference between getting enough sleep and sleeping snore-free. The perfect mattress for side sleepers is a memory foam mattress, which provides comfort and alignment to your body, reducing snoring.
While the foam conforms to your shape to provide support, the springs and coils help align your body, keeping your back and shoulders aligned to keep your breathing passages open and clean. As a consequence, you should feel calmer, which will help you snore less.
Experiment with them all. One by one, until you discover one that stays. Rather than being trapped in an ongoing cycle of experimenting with numerous cures, measure your sleep and maintain a sleep journal. It will assist you in gaining a better understanding of your sleep patterns and behaviors.
Regina Thomas is a Southern California native who spends her time as a freelance writer and loves cooking at home when she can find the time. Regina loves reading, music, and hanging with her friends and family along with her Golden Retriever, Sadie. She loves adventure and living every day to the fullest. Regina recommends considering an adjustable bed frame to help you and your partner get a night of better sleep.