Basics that you should know about Snoring
Every one of us would have snored at some time or the other. Some people would snore in a mild manner which would ultimately not disturb others. This is quite normal and need not be taken seriously.
It is possible that we could have snored intensively (such that the sound is heard from outside the room) on rare occasions. This is also quite normal and need not be taken seriously.
By nature, men have narrow nasal passages compared to women and that’s the reason why men snore more than women.
Some people snore with the mouth wide open. This denotes that there is a problem associated with the throat and nasal passage. Some people snore with a closed mouth. This means that there is a problem with the tongue.
When Snoring is considered serious
When you start snoring loudly such that the sound gets heard outside the room you sleep, it is necessary to take it seriously. Also, snoring becomes a regular problem on a daily basis. This would result in your partner not able to sleep properly due to the sound and it would start creating problems in daily life.
If by adopting all different sleep positions, your snoring does not decrease, it means that you need to definitely visit a physician and take treatment.
Why Snoring is considered a problem
Snoring occurs when breathing gets disrupted due to contraction of the nasal passage and may result in obstructive sleep apnea. Due to this, you would not have a deep sleep and hence would feel tired the next day. Also, the risk of heart-related disease is quite high among people who snore.
Temporary Remedies for Snoring
Changing Sleep Position
Snoring occurs high when you sleep flat on your back. You can try sleeping on the side to reduce the snoring sound.
Using a thick pillow
Using a big and thick pillow can reduce the snoring since the breathing position gets changed such that air passage is normal. Using a pillow beneath your body can provide relief for some people.
If you are overweight, that could be a reason for your snoring. You could have gained weight around your neck leading to snoring. Try losing some weight and see if snoring gets reduced.
Avoid Alcohol Before going to bed
It has been found that people snore more when alcohol is consumed before going to bed. Avoid consuming alcohol before going to bed.
Avoid heavy meals
It is important you do not have heavy meals before going to bed. Also, if you are suffering from snoring problem, avoid having dairy products at night.
Clearing Nasal Passage
You may also try clearing your nasal passage by using any nasal liquid.
Try gargling with peppermint mouthwash. This would be effective only if your snoring is due to the temporary condition due to headache, cold or cough.
Quit smoking. Lose weight. Avoid Junk food. Do exercise daily. Drink a lot of water. Keep body weight under control. Have a good amount of fiber rich foods.
The humidifier in the room
Try having a humidifier and use it along with eucalyptus or peppermint. Run the humidifier for about 15 minutes before going to bed.
Natural Remedies to cure Snoring
Ginger with Honey
Extract the juice from ginger. Mix it with a spoon of honey and consume it. It’s a natural remedy that cures snoring.
Try inhaling steam before going to bed. This provides a curative effect on the nasal passage and cures snoring.
You can try consuming a cup of warm water with one spoon of honey in it. You can also try having warm milk with a pinch of pepper and turmeric mixed in it.
Consider having a Goldenseal Supplement regularly. This relieves congestion in the nasal passages.
Cure Digestion related problems
If you are having digestion problems, that could be a reason for snoring. Indigestion could be due to acidic problems. Consider having spearmint, fenugreek or those herbs that cure digestion problems.
Consume Vitamin C (Orange)
Increased consumption of fruits rich in Vitamin C like Orange cures snoring. It is better to consume unripe Oranges which are bitter in taste.
You can consider having green teas instead of normal tea with milk.
Hot Water Bath
In the evening you can have a warm water bath.
Yoga provides various exercises and postures that cure snoring
Exercises to stop snoring
Some of the exercises act as a remedy for snoring. Try practising the below exercises for about 10 to 20 minutes a day. This should be a remarkable improvement in a few days.
Bring the tip of your tongue behind top front teeth and slide it towards the back. Do it for about 2 to 3 minutes a day
Spell the vowels ( a e I o u) loudly. Do this for about 2 to 3 minutes a day.
Twist your tongue and close the mouth. Hold in this position for 30 seconds.
Keep your mouth wide open. Contract the muscles at the back of the throat. Do this for about 30 seconds.
Practice singing for a few minutes a day. It is said to provide a good exercise to the throat and improve snoring problem.
When to visit a doctor
It is always advisable to address the root cause of the problem that results in snoring.
If you are able to reduce snoring by adopting the methods mentioned in “Temporary Remedies for Snoring”, it may not be a permanent cure. Try some of the natural medicines that are described under “Natural Remedies to cure Snoring” and try doing the exercises that are mentioned under “Exercises to stop snoring”. If your snoring problems get cured, then you are really lucky to be one.
In some cases, your snoring may not get cured whatever natural remedies you take or do any exercise in spite of leading a healthy lifestyle. Following are some situations which tell that there is no use of taking natural medicines. It is better to visit a physician and take the necessary medicines or surgery to get cured of snoring.
- If your partner or the person who sleeps with you says that you snore a lot
- You feel tired through the day due to improper sleep at night due to snoring
- You tend to fall asleep at inappropriate times of the day