You’re probably among the 45% of healthy adults who snore occasionally in their sleep. However, if your snoring habit constantly annoys other people to no end, it’s probably time to seek treatment.
It’s common for one spouse to wreak havoc on the other’s sleep pattern with their snores, resulting in intense stress and discomfort. To deal with this woe, many couples resort to separate bedrooms, which eventually takes a toll on their marriage life.
In fact, frequent snoring may be a chronic health condition. According to many health institutes, around 75% of people who snore suffer from obstructive sleep apnea caused by breath disruption. This greatly increases the risk of cardiovascular diseases.
Dr. … at Thea Aesthetic Clinic believes that you should be cautious about treating yourself with OTC spray and spills as these only work temporarily at best. To get to the root of your problem, you need a thorough medical examination with a doctor or a medical professional.
In the meantime, let Thea introduce you to some easy lifestyle changes you can make to deal with snoring.
1. Change your sleeping position
As you sleep on your back, the base of your tongue and your soft palate retreat to the back of your throat, resulting in a vibrating sound. You may be able to prevent this issue by sleeping on your side. To avoid flipping over during sleep, you may put something behind you so whenever you flip over, it will cause discomfort, forcing you to get back to sleeping on your side.
Besides, using a large pillow may be effective in limiting your snoring. However, it comes with a significant drawback: neck pain. You can counter this by opting for a soft pillow specifically designed to support the cervical vertebrae in your neck.
2. Lose weight
Losing the extra weight may help you fend off snoring. However, according to Dr. …, this method doesn’t work for everyone. If you notice that your snoring came after you gained weight, losing weight may work for you.
3. Avoid drinking too much alcohol before bedtime
Alcohol and other stimulants make the muscles at the back of your throat unable to rest, which stress them out. Pay attention and you’ll see that people who don’t normally snore will snore after drinking alcohol. Therefore, not drinking alcohol before bedtime is absolutely a science-back advice to put your snoring to rest!
4. Get adequate sleep
Extreme lack of sleep or overworking makes it hard for you to fall asleep. When your body is too tired, your muscles (including the back of your throat and your tongue) get floppy, resulting in breathing noises.
5. Keep the nasal passages open
If your snoring is caused by nasal blockage, the best solution is removing that blockage. Think of a flowing stream. The narrower the path is, the quicker the flow becomes. Your nose works in a similar way. If you experience nasal blockage from a cold or other reasons, your breathing path is narrowed. As a result, the air moves faster in your nasal passage, resulting in snoring.
Dr. … suggests that you can easily open your nasal passage by cleaning your nose with a saline solution or taking a hot shower before bedtime.
6. Change your pillows
As unrelated as it may sound, changing your pillows really works. In fact, snoring may be caused by the dust and allergens collected on your pillows. Besides, if you sleep with your pets or let them on your pillows, you’re likely to experience an allergy to their furs, which may cause you to snore during your sleep.
7. Drink water
Drinking plenty of water helps loosen your nasal discharge, which helps improve snoring to a certain extent. Dr. … believes that a healthy woman with an average weight should drink at least 2L of water every day. Meanwhile, a man needs at least 2.5 to 3L. This number includes all of your fluid intake from both foods and beverages.
In short, natural remedies for snoring include getting adequate rest, sleeping on your side, drinking plenty of water, and keeping your nasal passages clean. These changes may make a huge difference for those who are struggling to fix their snoring problem. However, if you still snore regardless, it’s best to seek medical help to identify the underlying cause and get proper treatment.