Monday, August 15, 2022
HomeSnoringHow To Heal Snoring Naturally

How To Heal Snoring Naturally

- Advertisment -

Lose The Extra Pounds

How to cure snoring and sleep apnea naturally

If youre overweight, your throat might be narrower because you have excess fat around your neck. This can cause snoring. Losing excess weight can, therefore, help you get a snore-free nights sleep. However, dont crash diet or skip meals as this can do more harm than good. Its better to target losing anything between half a pound to two pounds a week by integrating a balanced lower-calorie diet with physical activity.

How To Stop Snoring

There are a number of basic steps you can take to stop snoring.; The first place to start is to find out if anything that makes your snoring better or worse.; Whether you sleep alone or with someone else, you might consider a smartphone applications to measure how bad your snoring is.; It can be helpful to monitor any changes in your snoring as you make some of the changes listed below.

You Can Put On Some Music Or Turn On A Fan For Background Noise

If the snoring is just too distracting, and ifyou dont want to sleep in a separateroom or wear earplugs, then you might be able to disrupt the snoring soundsthrough the use of background noise.

Turning on a fan, or putting on some nice ambient music, are two options for this.

The only downside to this is that it may not be enough.

If you end up with too much noise going on,you will simply not be able to sleep anyway.

And there is always a chance that you wonteven be able to drown out the snoring sounds if they are too loud.

Recommended Reading: Garmin Vivofit Sleep Tracking

What Happens At Your Appointment

The GP will look inside your mouth and nose to check for any problems that might be causing your snoring.

It can help to bring someone with you to your appointment who can describe what your snoring is like, such as a partner.

The GP may refer you to a specialist for treatment or further tests if they’re not sure what the cause is.

Do Men Snore More Than Women

How To Stop Snoring : Effective Home Remedies and Cure!

There are definite gender distinctions when it comes to those sleep-disrupting sounds. Yes, men snore more than women.

There exist anatomical differences in the bodies of both women and men that cause men;to take the lead. 4 out of every 10 men snore, in comparison to roughly 3 out of 10 women.

Men are born with air channels that are narrower than womensand this causes unpleasant noise during night time. The narrower the air passage, the harder it is for the oxygen to flow during the normal breathing activity. Also, when air is forced through a narrow opening, the tissues surrounding it vibrate aggressively and snoring becomes louder as a result.

Statistically, men consume alcohol more often than females do; they are also more likely to consume it in excess. The tendency to smoke is more in men as compared to women, leaving them vulnerable to snoring as a side effect.

However, snoring is not necessarily a mens or womens health issue but a general one.; There are some reasons for snoring that only females can have, or are more susceptible to over men.

There are several factors that can cause snoring in women. These include:

Recommended Reading: How Good Is Garmin Sleep Tracking

Whether It’s You Or Your Partner Who Has A Problem With Snoring These Tips And Tricks Should Help You Both Sleep Better

When you snore, structures in the mouth and throat the tongue, upper throat, soft palate, and uvula vibrate against the tonsils and adenoids. There are many possible causes. Overweight people are more likely to snore, and experts think its because the extra fatty tissue compresses the air passages. Drinking alcohol before bedtime is another factor: It causes throat muscles to relax and tissues to sag. And whenever you have nasal congestion from a cold or allergies, youre more likely to snore, because inflamed tissues and extra mucus interfere with airflow.

How Can I Stop Snoring Naturally

  • There are a number of small changes you can make in the bedroom to help reduce or prevent snoring:
  • Elevating your head using pillows can help move your tongue and jaw forward. This opens up the airway and reduces snoring.
  • Sleeping on your side instead of on your back can also help reduce snoring.
  • If youve had issue with sinuses, clearing your nasal passage before sleep can help stop snoring.
  • Using a humidifier while sleeping can also be helpful. Dry air can irritate nasal tissues and cause swelling. So keeping the air moist is a good way to prevent snoring
  • Losing weight, which can relieve swollen tissues and hence reduce airway blockage during sleep.
  • Lowering tobacco consumption, as it can help reduce inflammation and fluid retention in the upper airway, allowing for easier breathing.
  • Reducing alcohol consumption, and hence prevent excessive relaxation of your throat muscles that cause airway obstruction.
  • General exercise can tone the muscles in your throat, preventing them from collapsing and blocking the airway when you sleep, and thus stop snoring.
  • Treating your existing allergies, or removing allergens like dust mites and pet hair from the sleeping space can help stop snoring.
  • Also Check: Can Nac Cause Insomnia

    Natural Remedies For Curbing The Snoring Issue

    The inability to breathe while sleeping causes snoring. Studies say that one requires around six to eight hours of sound sleep to stay healthy and active, but in the hectic lifestyle of today, few get the luxury of a sound sleep.

    Most of you end up snoring in your bed that may result in severe health conditions. Further, loud snoring affects the sleep of your partner too. Those searching for questions related to how I stop snoring are on the right page. Here are some natural snoring remedies that may help you out in curbing the problem.

    Try A Facial Steam Bowl Before Bed

    How To Cure Snoring with a Natural Remedy For Good

    If you’re suffering from a cold or seasonal allergies , you’re probably congested and experiencing a fair amount of throat and nasal inflammation. This, in turn, can lead to loud mouth breathing and snoring. One super-soothing way to clear out your sinuses and breathe easier is by treating yourself to a facial steam. Right before bed, fill a large bowl with hot water and a few drops of peppermint essential oil. Drop your head over the steam and breathe in, with a towel behind you to lock in the moisture. Taking a steamy shower can have a similar effect.

    You May Like: Does Sertraline Make You Sleepy

    Work Toward Your Healthy Weight

    When you’re overweight, you may have excess fatty tissue in the back of the throat that narrows the airway and makes you more likely to snore. So, if you’re overweight or obese and you snore, there’s a good chance that losing weight could eliminate snoring completely and permanently. Of course, weight loss takes time, so consider implementing one or more of these other strategies until you reach a healthy weight.

    Maintain A Healthy Weight

    Doctors commonly recommend people with sleep apnea to lose weight. Obesity, specifically in the upper body, can increase the risk of airway obstruction and narrow nasal passages. These obstructions can cause you to stop breathing suddenly or for lengths of time while sleeping.

    Maintaining a healthy weight can keep your airways clear and reduce sleep apnea symptoms. Research shows that modest weight reduction in people with obesity can eliminate the need for upper airway surgery or long-term CPAP therapy.

    In some cases, weight loss can eliminate sleep apnea. However, if you regain the weight, its possible for the condition to return.

    You May Like: How To Sleep Better With Allergies

    Get Sleep Disorder Treatment

    If your snoring is related to a sleep disorder like sleep apnea, its imperative to seek a diagnosis and treatment immediately. Lucky for you, the ENT Institute has a sleep department that treats this very thing. It may not be necessarily easy, but we offer same-day appointments all through Atlanta, so its easily accessible.;

    Useful Ways On How To Prevent Snoring Naturally At Home

    Top 10 Natural Remedies to Stop Snoring


    Snoring is when the respiratory structures vibrate and create uncomfortable sound during sleep. Researchers have pointed out that snoring is a signal of sleep deprivation or obstructive sleep apnea;. Sometimes, the sound is small and soft. However, in most cases, the sound is too loud and makes the surrounding people feel uncomfortable. Nowadays, there are many home remedies;and easy ways on how to prevent snoring naturally. Let’s have a look at this post;to know what they are and how to apply them in the correct ways.

    Recommended Reading: How Long Does Restless Leg Syndrome Last For

    Communicating With A Partner Who Snores

    So, you love everything about your partner, except their snoring. Its normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep you lose due to someone snoring, its important to handle the problem sensitively. Its common to be irritable when sleep loss is an issue, but try reining in your frustration. You want to attack the snoring problemnot your sleep partner. Remember that your partner likely feels vulnerable, defensive, and even a little embarrassed about their snoring.

    Time your talk carefully. Avoid middle of the night or early morning discussions when youre both feeling exhausted.

    Keep in mind its not intentional. Although its easy to feel like a victim when you lose sleep, remember that your partner isnt keeping you awake on purpose.

    Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.

    Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments youre harboring.

    Use humor and playfulness to bring up the subject of snoring without hurting your partners feelings. Laughing about it can ease tension. Just make sure it doesnt turn into too much teasing.

    How Do You Know If You Snore

    Most people only find out they snore after living with roommates or sharing their bed with a sleeping partner. If you live alone, theres still a way for you to discover if you snore.

    You can self-diagnose potential snoring if any of the following symptoms occur on a regular basis.

    • You wake up with a headache or dry mouth
    • You feel tired during the day
    • You wake up suddenly during the night, and not from nightmares
    • You wake up during the night wheezing, gasping, or coughing
    • Youre getting cavities or experiencing other dental health issues

    If youre experiencing any of the following symptoms, its possible you snore or you have another sleep disorder.

    Begin keeping a sleep diary. Note when you sleep and when you wake, your diet and activities from the day, and any suspicious symptoms. All of these can help your doctor provide a diagnosis.

    Recommended Reading: How Long Does Restless Leg Syndrome Last For

    How To Alleviate Snoring

    Here are some factors that contribute to snoring and what you can do to alleviate them.

    Alcohol. Alcohol, a muscle relaxant, can slacken the tissues of your throat while you sleep. “We see this all the time,” Dr. Patel says. “Spouses say the snoring is tolerable except for the nights when their partner has had a couple of beers.”

    Body weight. Extra fat tissue in the neck and throat can narrow the airways. Losing some weight could help to open the airways if the person is overweight or obese, although many people who are lean also snore.

    Medications. Medications that relax muscles can make snoring worse. For example, tranquilizers such as lorazepam and diazepam can have this effect. In contrast, antihistamines may actually alleviate snoring by reducing nasal congestion.

    Nasal congestion. Mucus constricts the nasal airways. Before bed, rinse stuffy sinuses with saline. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication. If swollen nasal tissues are the problem, a humidifier or medication may reduce swelling.

    Sleep position. When you lie on your back, slack tissues in the upper airways may droop and constrict breathing. Sleeping on your side may alleviate this. You can also try raising your torso with an extra pillow or by propping up the head of the bed a few inches.

    You Can Wear Earplugs

    How To Stop Snoring Naturally – Cure Snoring Forever (NEW)

    This is perhaps a more common, less-drasticcoping mechanism, but it still isnt perfect.

    Wearing earplugs all night can make the earcanal sore and irritated.

    It can also keep you from waking up for a fire alarm, a noise in the baby monitor, a tornado siren, etc.

    Earplugs can help, but they are not a perfect option.

    You May Like: Apple Watch Sleep Tracking Series 3

    Snoring Surgery: Try Conservative Steps First

    Try the more conservative steps described above before considering one of these outpatient surgical procedures to alleviate snoring.

    • LAUP. In laser-assisted uvulopalatoplasty, the physician uses a carbon dioxide laser to shorten the uvula and also make small cuts in the soft palate on either side of the uvula. As these nicks heal, the surrounding tissue stiffens.

    • Palatal implants. Also known as the Pillar procedure, this treatment involves implanting up to three matchstick-sized plastic stiffening rods into the soft palate. The rods help prevent collapse of the soft palate that can trigger snoring.

    • Somnoplasty. Also known as radiofrequency tissue volume reduction, somnoplasty uses radio waves to heat and shrink soft tissue that vibrates during snoring. It takes a few minutes to perform and doesn’t cause bleeding, but it may have to be repeated to achieve results.

    Medical Cures For Snoring

    Your physician may recommend a medical device or surgical procedure such as:

    Continuous Positive Airway Pressure . To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.

    Laser-assisted uvulopalatoplasty uses a laser to shorten the uvula and to make small cuts in the soft palate either side. As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.

    Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.

    Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. The procedure is performed under local anesthesia and takes about 30 minutes.

    Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep. For best results, you will need to see a dentist who specializes in these devices.

    Surgical procedures such as Uvulopalatopharyngoplasty , Thermal Ablation Palatoplasty , tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.

    Also Check: Does Apple Watch Record Sleep

    Natural Cures For Snoring:

    1. Lessen Your Alcohol And Sedative Intake

    Alcohol is a relaxant that can increase the chances of the throat completely relaxing during sleep. The same is true for sedatives. Its always good to be relaxed while you sleep, however alcohol or sedatives can actually have you getting a worse nights sleep rather than a better one. Sedatives and alcohol have a person entering a deep sleep pattern for a longer period than people who dont use sedatives or alcohol. The longer a person spends in a deep state of sleep, the greater chance they have of snoring.

    2. Lose Weight

    Excess weight can increase your snoring chances. If youve got extra weight, chances are you dont exercise regularly. A lack of exercise can cause muscle loss. The muscles in your throat and jaws can cause your tongue to fall back more than it should while you sleep. Excess weight causes layers of fat to accumulate all over the body, including your neck. The fat accumulation around your neck puts extra pressure on the area and can close the throat more, making it more difficult to breath. If you;lose weight and strengthen the muscles around your neck and jaw, chances are good that youll decrease your snoring. You may stop snoring altogether.

    3. Elevate Your Head When Sleeping

    4. Essential Oils To Open Airways

    5. Change The Position You Sleep In

    6. Avoid Dairy Products In The Evening

    7. Quit Smoking

    8. Use A;Nasal Irrigation Method Before Bed

    Change Your Usual Pillows

    How to Stop Snoring Permanently

    Allergens in the bedroom and your pillows might contribute to the condition of snoring. Thus, it is better for you to try replacing your pillows for a few days to see if it can help.

    Remember that the dust mites accumulate within your pillows could result lead to allergic reactions, resulting in snoring. Letting pets sleep on your bed also causes you to breathe daily in animal dander, another popular irritant.

    Hence, you should put the pillows in the air fluff cycle once each several weeks and after six months, replace them to keep dust mites as well as allergens to the minimum level. Keep pets out of your bedroom.

    Nevertheless, before spending money on pillows designed to prevent snoring, you should know that it might also leads to neck pain though it works if it props up your head fixing nasal issues.

    Check out: how to sleep better

    Don’t Miss: Iron Deficiency And Insomnia

    Switch Up Your Sleeping Position

    Do you sleep on your back? It may be time to switch to your side. Sleeping on your back is a risk factor for snoring, as it can position your tongue towards the back of your throat, thereby blocking your airflow. Switching to side sleeping is often the first line of defense recommended by health experts.

    Alternately, if your mattress is adjustable, you can adjust the head of your bed to elevate your head and neck and enable easy airflow.

    - Advertisment -

    Most Popular

    - Advertisment -