Snoring is a common problem that many people experience and mainly affects men compared to women. This is especially true for those who suffer from sleep apnea which can cause serious health issues.
It is caused by the vibration of your airways when you breathe in and out. The vibrations can be prompted by several factors, including excess weight and nasal congestion, sleeping position, breathing pattern and physical condition.
Although snoring can be annoying to people around you, it is possible to deal with. Sometimes ,causing you to lose sleep and disrupting your life, then you might want to take steps to minimize your snoring.
There are many ways on how to stop or minimize snoring naturally. Through this article, I will show you 8 different ways to stop snoring.
Natural Remedies for Snoring
1. Change your sleeping position.
The first thing that you need to do is change your sleep position. Snoring is most likely to occur when you are lying on your back.
This is because sleeping in a supine position may cause your tongue to fall back, upper airway narrowing and nasal congestion therefore you are likely to snore.
Sleeping on your side is one of the best ways to prevent snoring. But trust me, it is different to sleep many hours on one side. To make it easier, you can sleep on your side with a pillow between your knees to keep you comfortable.
2. Eat a Healthy Diet
Eating healthy foods such as fruits, vegetables and whole grains can help prevent snoring episodes in most cases.
Foods high in sulfates such as chocolates, pastries and soft drinks have been linked with more frequent nighttime throat clearing events (snoring), which increases the risk of developing sleep apnea problems over time .
Eating foods high in calcium such as milk products or cheese helps keep your airways open during sleep and prevents them from collapsing during sleep.
3. Stop smoking
Smoking is one of the biggest risk factors for developing chronic obstructive pulmonary disease (COPD), which leads to snoring problems.
Usually blood vessels constrict and reduces blood flow to the lungs, which makes it harder for them to function properly while you sleep.
So this causes pauses in breathing that last from several seconds up to several minutes during sleep. You should avoid smoking before going to bed to maintain clear airways.
4. Reduce caffeine intake
A study published in the Journal of Sleep Medicine shows that caffeine can increase snoring, especially for those who experience sleep apnea.
Caffeine is a stimulant and it can block the relaxation response. This means that it causes you to breathe harder and louder through your mouth, which leads to more air being inhaled during sleep and more snoring.
Reducing your caffeine intake may help reduce your snoring. If you drink coffee, tea or soda every day, try cutting down on these beverages or switching to decaf.
If you drink too much caffeine during the day, make sure you stay hydrated by drinking a glass of water before bed each evening.
5. Use an anti-snore mouthpiece
Anti-snore mouthpieces help keep your airway open while you sleep so that even if you have a lot of extra weight around your neck or throat area, it won’t close off during sleep.
You can purchase one over the counter or have one custom made by a dentist or doctor if needed.
6. Do breathing exercises
Take some time before going to bed each day to relax your muscles and breath in through your nose several times before lying down.
Alternatively, you can practice the snore cure technique. This simple technique involves lying on your side with a pillow between your knees. If you’re able to keep your chin tilted down, this will help keep the back of your throat clear while you sleep.
You can also try using a rolled-up towel under your neck to keep pressure away from your airway.
7. Drink Plenty of Water
Drinking plenty of water can help reduce congestion causing blockages in your airways when they get thick due to excess mucus build-up during sleep hours.
Also it will keep your mouth moist which will help reduce snoring and other breathing problems.
Drinking water reduces swelling in the throat and sinuses, which could make it hard for you to breathe while sleeping at night.
8. Lose weight if you are overweight
Weight gain is usually associated with likeliness of sleep apnea like snoring. Fatty tissues can accumulate around the neck causing the airways to narrow.
Lose weight if possible. It is not an overnight process but you can start by exercising regularly and maintaining a proper healthy diet.
It is possible to deal with snoring naturally however this is only possible if it the snoring is light. If the snoring is excessive, it signals to sleep apnea which can lead serious health problems.
Please visit an orthodontist for further examination. If not, these simple practices can help to stop snoring naturally.