You might be a snoring and having snoring issues if your nighttime breathing sounds like a garbage disposal and as if your lawn mower had a baby. Don’t think that you are the only person on the earth who is facing this situation.
According to the Amercian Academy of Otolaryngology, roughly 45 percent of adults snore on occasion and 25 percent are frequent snorers.
Through the passages at the back of the mouth and nose, the harsh and rough sound comes from “an obstruction to the free flow of air.
From benign and temporary to serious medical conditions, there are several causes of snoring. Daytime drowsiness, high blood pressure and heart conditions are the complications which may result being a snorer.
The following are some remedies which are going to help you stop snoring if you are keen to put your noisy breathing to bed as relief is possible for many people.
- Changing your sleeping position
Simply by changing your sleeping position can quiet your snoring issue. According to Mayo Clinic, snoring is typically most frequent and the loudest when you sleep on your back as gravity’s effect on the throat narrows the airway.
As you can open your airway while still maintaining ideal spine alignment, sleeping on your side is ideal.
To prevent yourself from rolling on your back, try using pillows especially a body pillow. There are other snoring solutions too that can be used to prevent yourself from snoring and getting a good quality sleep.
- Unplugging your Nose
The main culprit of your snores can be obstructed nasal passages i.e., a stuffy nose. The Academy of Otolaryngology states that a stuffy or blocked nose requires extra effort to pull air through it.
Pulling together the floppy tissues of the throat and resulting in snoring this creates an exaggerated vacuum in the throat.
Whether seasonal or chronic allergies might be causing you to snore is what you need to work out with your doctor to pinpoint it out.
Wash your bedding frequently to make your sleep environment as clean as possible as you need to change pillows. To give your nose a little more room to breathe, you can also try nasal strips.
- Staying Hydrated
When you have a cold, you probably know that you should drink plenty of fluids. Hydration helps to thin mucus, giving you more space to breathe and this is among other benefits.
Make sure that you are not too hydrated before bed that you stay awake to go to the bathroom all night and also that you stay hydrated before going to bed. Helping you to ease congestion, you can also try sleeping with a humidifier on.
- Exercising your mouth
It is not just a celebrity trend for facial exercises. This can eventually lead to stop snoring as a matter of fact. Poor muscle tone in the tongue and throat can cause snoring according to the Academy of Otolaryngology.
They also state that when the muscles are too relaxed the tongue falls backward into the airway or the throat muscles draw in from the sides into the airway.
- Avoiding drugs
Alcohol and sedatives also can relax the muscles in your throat to the point where it shuns of the airflow and you snore beside general weakness. Within three to four hours of bedtime, the American Sleep Association recommends refraining from alcohol.
Discuss alternatives with your doctor if you are taking sleeping pills.
By causing the swelling of nose and throat, smoking is another habit that can worsen snoring. To avoid it altogether, it is best for your health to avoid it.
Snoring is one which should improve just a few weeks after you quit smoking as smoking causes so many health issues as stated by American Sleep Association.
- Trying Essential Oils
Though more research needs to be done in this area, some essential oils have the potential to reduce snoring. Rubbing thyme oil on your feet at night can possibly help to combat snoring according to Heath line.
Among the others which can help to open your airway, peppermint and eucalyptus oils.
By adding them to a nighttime bath or shower or diffusing them in your bedroom, experiment with the oils. Via a carrier oil or lotion, you can try applying them to your skin. All you need to make sure is that you need to read their labels properly.
- Getting Enough Sleep
Sleep deprivations also can make throat muscles relax too much and block airway causing you to snore just like sedatives and weakness. Get quality sleep is very important which needs to be done.
If you are a chronic snorer the problem is easier than it needs to be done. Establishing regular sleeping patterns is something which is vital according to the Academy of Otolaryngology. Preventing you from getting quality sleep is what snoring can be.
- Losing Weight
Preventing optimal airflow, some people who snore might just have unlucky anatomy. Your airway can be narrowed by a low, thick soft palate or long uvula. It may also play as a factor for people who are overweight.
According to Mayo Clinic, people who are overweight may have extra tissues in the back of their throat which may narrow their airways. To breathe quietly and effectively, losing a little weight might give your airway space which it needs.
- Visit your doctor
As almost 1 in 2 people you likely have nothing to worry about if you are just an occasional snorer. It is the right time to speak to your doctor if your symptoms are chronic or you are experiencing complications such as fatigue, gasping in your sleep or high blood pressure.
When it comes to snoring it is even associated with obstructive sleep apnea. With a sleep apnea mouthpiece device which opens the airway, this is frequently treated without causing any harm to your health.
To remove excess tissue in the airway or other procedures that makes breathing easier, doctors might also recommend surgery. So now you can have a quiet night sleep as it is just a matter of finding the right remedy for you.