We are all acquainted with loud night breathing.
If we aren’t the primary culprits of this noisy midnight problem, we know a person who is.
Snoring impacts approximately 1/2 of our population, and 25% of people are perpetual snorers including me.
.In this blogost I will be talking about natural snoring remedies that actually work.
Snoring is an irritating condition, however most significantly it may be a signal of sickness.
You won’t understand this, however your loud night breathing can disrupt the peaceful sleep of your spouse or siblings and may cause fatigue and irritability.
Asides from being a nuisance for your spouse or siblings, loud night breathing additionally impacts the way you sleep.
It reduces the peace of your sleep, and may bring about sleep apnea or cause continual sleep deprivation.
Have you ever woken up in the morning tired, weak?
Snoring is probably the cause.
Good thing is that there are natural remedies to reduce this loud night breathing .
This blogpost contains affiliate links which if you click to buy these products, I get a small percentage at no cost to you.
WHAT THEN CAUSES SNORING?
When we sleep, our neck muscle groups relax.
Sometimes they may be too relaxed. This causes your higher airway i.e. nostril and throat, to become too slender for sufficient air to get to the lungs.
When this occurs the encircling tissue vibrates and brings about sounds we understand to be snores.
The narrower your airway becomes, the extra the vibration and the louder the snores.
Snoring may be because of numerous motives and being obese is certainly considered one among them.
If you’re a light and low snorer, then it isn’t a problem.
But snoring, blended with prolonged respiration stoppages may be typically related to cardiovascular ailments.
This calls for instant medical attention.
OTHER CAUSES OF SNORING
Carrying excess weight around your neck and throat will cause snoring.
. In general, men have narrower air passages than girls and possibly snore more.
Sleeping flat on your back might cause you to snore.
Even the form of your mouth or a stuffy nose from a chill could make you snore. I also snore when I have a cold.
Another extremely popular one is the structure of your entire nasal cavity.
Nasal polyps and enlarged tonsils can also be the explanation for your snoring
Sleep apnea may be another condition that ends up in snoring.
Consistent with data, quite a hundred million individuals suffer from sleep apnea globally. Out of which more than 80% of the people stay undiagnosed.
Apnea is a serious disorder within which the respiration of an individual repeatedly stops and starts.
If you sleep and feel tired even after having a full night’s sleep, then you may be having sleep apnea.
SNORING PREVENTION
Identifying why you snore is an incredible key in working out a way to stop it.
How you snore could even be telling of why you snore. If you snore with your mouth closed, you’ll be snoring as a result of a tongue problem.
whereas if you have a throat problem you will probably snore with your mouth open.
HOW DO YOU KNOW IF YOU SNORE OR NOT
My husband normally taps me gently on my shoulder to sleep in a better position.
That is how I know that I snore.But what if you sleep alone.
How then can you know that you snore?
Simple.
Record your sleep quality with a sleep tracker or a Snore tracker
ANTI SNORING NUTRITION REMEDIES THAT WORK
There are a lot of anti snoring devices that can help reduce snoring.
But before you get to that. There are some natural snoring treatments for snoring prevention .
This helps both snoring women and men.
WHAT TO EAT TO REDUCE SNORING
EXTRA VIRGIN OIL:
Sipping some additional virgin olive oil before planning to go to bed can even smoothen up the airways.
It also prevents the throat muscles from interfering with the throat after you sleep.
Another thing is to swap your cow milk with soy milk or non-dairy milk. This also helps a lot to reduce snoring.
FRUITS
One of the best ways I know that has helped reduce my snoring is by rising the standard of my sleep.You can
Achieve this by increasing the number of Melatonin in your system.
The effective way to do this is by ingestion foods that contain high amounts of it.
Melatonin is a hormone that makes us sleep well .
Pineapple, bananas and oranges are high in melatonin.
Taking them as a fruit salad an hour before sleep and about two hours after Dinner works well.
AROMATIC FOODS:
Having robust aromatic foods like garlic and onion prevents drying of the nose. and scale back congestion.
I never cook anything without onions and garlic.
These two aromatic foods are very effective in reducing congestion of the nose.
A study additionally claims that this food also decreases swelling within the tonsils and forestall sleep apnea.
Because of the strong smell of garlic and onions, I prefer adding them when cooking my dinner
.If however you do not mind the smell,you can shew them before you sleep.You can also cut the onions ,put in a plate.Place it at the side of your bed near your head.
Ginger also helps in reducing snoring.
Ginger is anti-inflammatory and antibacterial .It helps in saliva production.
This soothes the throat preventing snoring.
There are a lot of ginger teas out there. But for me I prefer to use normal ginger and make a cup of tea with it. Adding a teaspoon of honey works even better.
WATER:
Drink a lot of water
Water is healthy for the body. A lot of living things can not last long without water .
A lot of health defects can be prevented by taking a lot of water.
Adequate recommended water intake is about 3.7L for Men and 2.7L for females.
Dehydration can lead to formation of mucus in your nose which can lead to excessive snoring.
FOOD TO AVOID FOR SNORING PREVENTION
Avoid dairy products.
According to Indiatimes.com “dairy products can also cause snoring as it increases phlegm.
This happens because some particular proteins of cow milk can cause mild to severe allergic reactions, which promote congestion.
It closes the nasal passages and increases snoring.
Swap your cow milk with soy milk or non-dairy milk for relief”.
Avoid alcohol ,smoking and certain medications.
Certain tranquilizers increase your throat muscle tone. This can increase your snoring. Always take time to read the side effects of these drugs before taking them.
PHYSICAL ACTIVITIES FOR SNORING PREVENTION
USE PILLOWS:
Elevate your head when you sleep. If sleeping on your face rather than your back doesn’t stop your snoring, you would possibly get to support your head a bit.
This may ease respiratory track and open up your airways.
Employing a pillow or two ought to do the trick.
TRY STEAMING YOUR FACE:
Steaming works magic for a blocked nose.
If you snore ,a blocked nose makes the matter worse.
The best natural remedy that works every time is breathing in steam from hot water.
Put hot water in a bowl. Add a little menthol or aromatic oil .Put your head over the bowl and cover with a towel. This never fails to reduce snoring .
It also helps me sleep better. If you have not done so before, go ahead and do so. It could help you too.
EXCERCISE:
Having some exercise routine can reduce snoring. This is because of the effect of exercise on muscle tone.
Exercises can tune the muscles on your throat and this in turn can reduce your snoring.
HOW TO STOP SNORING EXERCISES
According to Helpguide.org, “Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day.
- Close your mouth and purse your lips. Hold for 30 seconds.
- With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
- With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
- For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by slack muscles.
LATEST RESEARCH ON SNORING PREVENTION
According to a Nature.com “ innovators in challenging conventional snoring and sleep apnoea treatments, Signifier Medical Technologies has created the first and only daytime therapy that tackles the root cause of sleep disordered breathing.
The Snoozeal device has demonstrated significant clinical reductions in snoring and mild obstructive sleep apnoea (OSA) of approximately 50% on objective assessments.
Furthermore 80% of bed partners perceived improvement in snoring (average 40% improvement), and quality of sleep for both them, and their partner in recent medical trials in over 100 patients.”
CONCLUSION
There are a lot of remedies out there to prevent snoring.
But unfortunately not all those gadgets are suitable for everybody.
Your ability to stop snoring might require a lot of patience, and willingness to try all the natural remedies . If all the natural remedies I have listed here does not work for you, then try some snoring prevention gadgets.
Before trying these however, it is best you first consult your doctor.
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