What Are 7 Best Natural Ways To Prevent Snoring
Do you or your partner snore? What are natural ways to prevent snoring?
When we fall asleep, the muscles at the back of the throat relax and become loose.
If there is any obstacle between the nose and the vocal cords, the wall of the throat starts to vibrate, which others hear as snoring.
If you have problems with it and no serious disorders such as obstructive sleep apnea, there are quite a few natural ways to help yourself and ultimately your partner.
This time we will focus on things that you can do at home to prevent snoring. You can try these tips and stop the annoying noise that you and your partner are facing.
Correct The Structural Problems Of Your Nose
Some people are born with or have an injury that gives them a deviated septum. It is the misalignment of the wall that separates the two sides of the nose that limits air circulation. This can cause mouth breathing during sleep, causing snoring. It may be necessary to undergo surgery to correct this condition. Talk to your doctor.
Try A Tongue Exercise
Singing not your thing? There’s also some evidence that tongue exercises may help strengthen muscles in the throat and soft palate, too. In one study, eight minutes of oropharyngeal exercises three times a day significantly reduced snoring intensity and number of snores per hour after three months. The best part? The exercises are seriously simple. One example: Push the tip of your tongue against your hard palate then slide it backward .
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What Type Of Snorer Are You
It helps to;determine what type of snorer you are in order to really pinpoint how to stop snoring. Taking the time to determine this and why you snore can help you find the right solution and get a good night of rest consistently.
To figure this puzzle out, ask your partner to help you keep a sleep diary to monitor your snoring. By observing patterns in your snoring, you can often determine;the reasons why you snore and what makes it worse. With the help of your partner, lets see if you can pinpoint when you snore by how you sleep.
1. Mouth Shut Snorer
If your mouth stays shut while you snore, it may indicate a problem with your tongue and nasal passageways.
2. Mouth Wide Open Snorer
If you snore with your mouth wide open, this could be an indication that the tissues in your throat are more likely to be causing you to snore. If your throat is partially obstructed, youre apt to try to force in more air, which creates the snore sounds.
3. Back Snorer
Sleeping;on your back often causes you to breathe through your mouth. This can making snoring worse.
4. A Snorer No Matter What
Ruling Out More Serious Causes
Snoring could indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night. Normal snoring doesnt interfere with the quality of your sleep as much as sleep apnea, so if youre suffering from extreme fatigue and sleepiness during the day, it could be an indication of;sleep apnea or another sleep-related breathing problem. Call your doctor if you or your sleep partner have noticed any of the following red flags:
- You snore loudly and heavily and are tired during the day.
- You stop breathing, gasp, or choke during sleep.
- You fall asleep at inappropriate times, such as during a conversation or a meal.
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How To Use It
Honey tastes good so there is really no need to enhance the syrup with other ingredients to make it more palatable. Enjoy a spoonful before going to bed each night to make the most of its anti-inflammatory properties. You can also use honey as a natural sweetener for other inflammatory products taken in liquid form.
Try to make sure that you are taking pure honey and not a diluted version of the syrup. One good way of ascertaining that you are getting the real thing is by putting honey in the freezer overnight. If it doesnt freeze, then what you have is the real thing. Green honey is almost always best but it can be tough to find so you can settle for the golden kind.
Dealing With Complaints About Your Snoring
Its common to be caught off guardand feel a little hurtwhen a partner complains about your snoring. After all, you probably didnt even realize it was happening. And although it might seem silly that snoring can cause such relationship turmoil, its a common and a very real problem.
If you dismiss your partners concerns and refuse to try to solve your snoring problem, youre sending a clear message to your partner that you dont care about their needs. This could mean your relationship is in trouble, and thats a bigger problem than the snoring.
Keep the following in mind as you and your partner work together to find a solution to your snoring:
Snoring is a physical issue. Its nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
Avoid taking it personally. Try not to take your partners frustration as a personal critique or attack. Your partner loves you, just not the snoring.
Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
Make it clear that you prioritize the relationship. If you and your partner have this understanding, youll both do what it takes to find a cure for the snoring.
Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that its not okay for them to throw an elbow or snap at you when youre snoring.
Get more help
Find a sleep center
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Foods To Avoid Before Bed
To disturb your partner less with your snoring, or just have a peaceful night of sleep, you should definitely avoid the following food groups and types of food and drink. For example, we know its hard, but its best to resist wheat and alcohol before going to bed.
Here are the eight foods to avoid:
You might think that avoiding wheat is merely the newest annoying trend. However, its true that processed wheat flour isnt that great for your health. It can cause inflammation and boost the molecules in charge of the mucus production, leaving your nasal passages restricted, and your snoring louder and more frequent than ever.
We all know that sugar is one of the worst enemies of health. However, it seems as though the consequences are neverending. Sugar can worsen your snoring in the same way that processed wheat does.
Sugar increases the natural production of phlegm and restricts your passages. Whats more, it increases the production of cytokines, another matter that increases inflammation. It seems like a slice of cake before bed is the worst thing you can do if youre trying to avoid waking your partner up. However, it isnt just processed sugar that you should worry about.
Natural sugars can cause the same type of inflammation that processed sugar does. Both processed and natural sugar will spike your energy levels. Therefore, if you eat them right before going to bed, you wont get a good nights sleep, and youll most likely be restless.
Using Nasal Strips Or An External Nasal Dilator
Self-adhesive nasal strips can be placed over the bridge of the nose to help increase space in the nasal passage. It may make your breathing more effective and decrease or eliminate your snoring.You can also try a nasal dilator, which is a stiffened adhesive strip applied to the top of the nose through the nostrils. This can decrease the resistance to airflow, which makes it easier to breathe.
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Lifestyle Changes As Snoring Remedies
If this seems like a weird snoring remedy, keep reading to find out why it is relevant.
Some habits have a significant effect on your snoring.
So, at least reducing them will consequently reduce the effects too.
Smoking and alcohol are some of the lifestyle changes you need to make. You have to stop them if you want to reduce snoring.
You already know that smoking does a lot of harm to your body anyway.
However, one of them is that it irritates your nasal cavities and throat.
Your nasal pathway becomes congested which makes breathing through your nose difficult.
Since you keep smoking on a daily basis, the congestion and irritation are continuous.
So, you see, your snoring issues might not stop until you kick the habit.
Alcohol too can cause you to snore. So, if you are a heavy drinker, you need to stop.
Alcohol tends to relax your throat muscles way too much and this leads to airway blockage which means loud snoring.
It might be hard kicking the habit abruptly but you can take steps to at least alleviate your snoring issue.
Dont drink alcohol at last 4 hours before you go to sleep.
That way, the relaxing effect on your throat would have reduced.
What Is The Diagnosis Of Snoring
The diagnosis of the underlying cause of snoring will depend on the symptoms and the suspected reason for the snoring. The doctor will start by asking about allergies, medications, and whether you drink alcohol or smoke. The mouth, nose, and throat will be examined to see if there are any physical deformities that may be the cause of the snoring.
If sleep apnea is suspected, you may be asked about whether you wake up gasping for breath, if you fall asleep during the day, if your partner notices you snore loudly or stop breathing while you sleep, and if your sleep is not refreshing. You may need to keep a diary of your sleep habits and snoring.
A sleep study may be necessary to monitor your sleep patterns and diagnose whether you have sleep apnea or any other sleep disorder.
Correct Structural Problems In Your Nose
Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow. It may cause mouth breathing during sleep, causing snoring. It may be necessary to get surgery to correct this condition. Talk to your doctor.
How Do You Even Know You Snore
If you sleep with a partner, we are pretty sure you must have gotten more than a complaint or two about your snoring. But what if you sleep alone? Its simple, record yourself while you sleep. Apps like Sleep Cycle have a great snore tracker feature. The tracker measures the sound of your snores and the effect it might have on your sleep quality.
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If youre suffering from a cold, gargling with a peppermint mouthwash can shrink the lining of your nose and throat. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water, move this around your throat area but careful not to swallow.
If youve tried everything and youre still losing sleep, or keeping your partner up all night, your doctor can help.
They might be able to refer you to a sleep centre for advice or there are private sleep clinics available at a cost though!
Top 17 Foods And Tips To Stop Snoring That Really Work
Snoring is not a rare problem, but fairly common affliction in modern society. Snoring is debilitating to daily life. As you know, snoring can disrupt sleep, annoy sleep partners and might pose serious health consequences. This article is about foods and tips to stop snoring that you should make use to control your problem and have peaceful sleep for good. Keep reading it to discover how you can stop snoring at its source:
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Gadgets And Devices To Stop Snoring
There are many devices and gadgets that sold online that claim to stop snoring. Some of these may work. Some of them do not. Many make claims that are not substantiated by valid science. Your best bet is to talk to your physician about snoring devices.
There is sufficient data that demonstrates that some mandibular advancing devices , also call Jaw Advancing Devices or Mandibular Splint are effective at reducing or eliminating snoring. These are similar to the devices that are used for treating sleep apnea. The FDA regulates the sale of these devices in the United States. If considering one of these devices in the U.S., it is recommended to confirm that the device is FDA listed.
Initial And Ongoing Treatment
Snoring is often treated successfully by making lifestyle changes. You can:
- Lose weight .
- Go to bed at the same time every night and get plenty of sleep.
- Sleep on your side, not on your back. Try sewing a pocket in the middle of the back of your pyjama top, putting a tennis ball into the pocket, and stitching it closed. This will help keep you from sleeping on your back.
- Avoid using alcohol and sedatives before bed.
- Quit smoking.
- Raise the head of your bed 10 cm to 15 cm by putting bricks under the legs of the bed .
- Promptly treat breathing problems, such as a stuffy nose caused by a cold or allergies.
- Use a nasal dilator to help keep your airway open. This is a device, such as nose strips or disks, that you attach to the outside of your nose while you sleep.
If nasal congestion is present, you can try clearing your nasal passages or using medicines such as decongestants and nasal corticosteroid sprays. These open the airway, permitting a smoother airflow, and may reduce snoring. Be safe with medicines. Read and follow all instructions on the label. Do not use the medicine longer than the label says.
Oral breathing devices, which push the tongue and jaw forward to improve airflow, sometimes can treat snoring, especially if it is caused by jaw position during sleep.
If your bed partner is bothered by your snoring, he or she may try using earplugs or machines that play ambient music or natural sounds. These can block or cover up the noise.
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Why Do I Snore
A couple of factors come into play here. One popular one is weight. Carrying excess weight around your neck and throat can cause snoring. Then there is good old biology. In general, men have narrower air passages than women and are most likely to snore.
Sleeping flat on your back could also make you more susceptible to snoring. Even the shape of your mouth or a stuffy nose from a cold could make you sound like an old engine revving up.
Another very popular one is the structure of your entire nasal cavity. Deviated septums, nasal polyps and enlarged tonsils could be the cause of your snoring.;
How you snore could also be telling of why you snore. If you snore with your mouth closed, you could be snoring because of a problem with your tongue. While if you snore with your mouth open, a problem with your throat could be the cause of your snoring.
Identifying why you snore is very key in figuring out how to make it stop.
How Eating Late Can Contribute To Snoring
1. Pressure and shortness of breath
It is thought that having full belly can exert pressure on your chest and negatively affect your breathing. This is because your lungs and diaphragm share space with your stomach and small intestine.
When your stomach is very full, your diaphragm has less room to expand and contract. This explains the shortness of breath people often feel after a particularly heavy meal.
If this shortness of breath lingers until bedtime, the strained breathing can cause snoring.
2. Acid Reflux
Reflux literally means backflow and this is when acid from the stomach spills back up into the oesophagus and even the airway.
Reflux is a common symptom of eating late. The stomach takes several hours to empty properly. Lying down too soon after eating can allow the contents of the stomach to come back up with the help of gravity.
As well as impacting the oesophagus, there is growing evidence to support the notion of reflux affecting the airway which can exacerbate snoring.
This airway reflux can directly irritate and inflame the tissue responsible for snoring.
Acid reflux can also contribute to postnasal drip. This is simply excess mucus buildup at the back of the nose and throat. Severe postnasal drip can result in a sore throat and coughing which in turn contribute to worsened snoring .
Reflux has also been associated with other upper airway issues such as hoarseness, difficulty swallowing and chronic throat clearing .
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Avoid Alcohol Before Bed
Not only does alcohol increase snoring, drinking before bed can even induce obstructive sleep apnea in people who dont have the disorder. Alcohols effect on snoring and sleep is dose-related, so if you tend to drink multiple drinks, start by cutting back. If that doesnt reduce your snoring, try to stop drinking a few hours before bed or consider cutting out alcohol altogether.
Neck Exercises For Snoring
These exercises are effective snoring remedies as they strengthen your neck muscles.
- Sit comfortably with your back and neck straight and place your palms on your knees.
- Close your eyes and inhale while you slowly drop your neck backward.
- As you exhale, bring your neck forward and downward.
- Complete three reps of this slow nodding movement.
- While still in the sitting position, take a deep breath and slowly turn your neck to the left.
- On the exhalation, slowly turn it to the right.
- You will also do three reps of this No movement.
- Still, in that position, you will start the third exercise.
- Drop your right ear towards your right shoulder.
- Exhale as you bring your head back to the center.
- Now, drop the left ear towards the left shoulder and return it to center.
- You will also do three reps of this motion to complete the exercise.
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