You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does.
For one, a snoring spouse often keeps the other person from a good night’s sleep, which can eventually lead to separate bedrooms. Snoring can create real problems in a marriage.
Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease.
Try these natural solutions which may help you stop snoring.
Change Your Sleep Position
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
“A body pillow (a full-length pillow that supports your entire body) provides an easy fix. It enables you to maintain sleeping on your side and can make a dramatic difference.
You can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring.
Weight loss helps some people but not everyone. “Thin people snore, too.”
If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help.
If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore.
Drinking alcohol four to five hours before sleeping makes snoring worse.
People who don’t normally snore will snore after drinking alcohol.
Practice Good Sleep Hygiene
Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol.
Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired.
You sleep hard and deep, and the muscles become floppier, which creates snoring.
Open Nasal Passages
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower.
Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.
A hot shower before you go to bed can help open nasal passages. Also, keep a bottle of saltwater rinse in the shower. Rinse your nose out with it while you’re showering to help open up passages.
Change Your Pillows
Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?
Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.
Put your pillows in the air fluff cycle once every couple weeks and replace them every six months to keep dust mites and allergens to a minimum. And keep pets out of the bedroom.
Consider Getting a Humidifier
Dry air can contribute to your snoring problem because dry air dries out the throat and nasal membranes, creating congestion.
Congestion can restrict the natural breathing pattern and cause the tissues to vibrate. A humidifier could help by eliminating the dry air and creating more comfort for the body, ultimately allowing for more natural breathing.
You can even add essentials oils to the humidifier.
Avoid Dairy Products and Big Meals Late at Night
Drinking milk or having other dairy products can make snoring much worse because it leaves a layer of mucus in your mouth and throat.
This mucous adds to the blockage of the airways.
Also, try to avoid eating a big meal just before bedtime. When your stomach is full, it can push up against your diaphragm and affect your rhythmic breathing.
Spearmint and Fenugreek
Digestion plays a big role in our sleep patterns and can cause snoring. Fenugreek and spearmint are amazing herbs that can cure snoring from digestive issues, in particular caused by indigestion, an acid problem in the digestive system.
These herbs can help rid your body of this acid and decrease your chances of snoring while you sleep.
Fenugreek has been shown to fight sleep apnea and improve digestive issues that lead to snoring, while spearmint also relieves indigestion and acid reflux symptoms that can also contribute to snoring.
Stay Well Hydrated
Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated. “This can create more snoring.
Women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.
Overall, get enough sleep, sleep on your side, avoid alcohol before bedtimeand take a hot shower if nasal passages are clogged.
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.
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.
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
If you snore in any position no matter what, it could be a sign of a more serious problem, such as sleep apnea.
“These simple practices can make a huge difference in reducing snoring.”