One of the habitual sleeping problems known as snoring is an issue taken casually among the masses. It is, however, a very unexplained complication that doesn’t just affect the snorer but their sleeping partner too. Since they show unparalleled consequences on health, it is indispensable to consider these snoring remedies to avert the effects on health.
Change in sleeping positions:
While sleeping on the back is an ordinary posture, one shouldn’t consider making it a constant habit since it provokes the collapsing of the tongue and soft palate towards the back of the throat causing vibration. To prevent such an out-run, they recommend changing the sleeping pose to sideways.
Healthy sleep schedule:
It is a prevalent myth that when a person sleeps and snores, he or she is experiencing a soothing sleep. Rather, the tired body makes the throat muscles extra relaxed during the resting phase, which causes the trembling sound during sleep. Therefore, one should sleep in a disciplined manner to stop the body from over-exhaustion to reduce the snoring difficulty.
Keep a check on weight and if needed, reduce it:
There is a powerful connection between weight and snoring. Obese people have enough tissues around the neck which lessens the space in the throat passage that causes vibration and snoring. Therefore, weight loss may also help in diminishing the snoring sound to a larger extent as it helps in opening up the passage preventing squeezing and vibration.
Get rid of allergies:
One of the efficacious and simple anti-snore remedies is to get rid of all the allergens one is reactive to. When one inhales the air with allergens that creates annoyance to the throat, it disrupts the airflow and causes the snoring problem. Therefore, maintaining a clean environment around the living area is requisite.
Limit the sedative consumptions:
It is predominant to limit or completely stop the sedative consumption a few hours before sleep. For example, alcohol intake just before sleep eases the muscles causing narrowing of the passage and hence, snoring sound becomes vocal. Similarly, smoking increases the inflammation to a great extent, creating the snoring effect.
Enough water intake:
While we all know that the consumption of water is good for health, it is also valid to prevent snoring. When dehydration occurs in the body, the mucus secretion texture becomes hard which causes struggle in breathing. Thus, it leads to the occurrence of vibration sound. Hence, experts recommend consuming an adequate amount of water to eliminate forced breathing.
Opening of nasal passage:
For people who breathe through the nose than from the mouth, the simple remedy is to open their blocked nasal passage. Because of the hindrance, the snoring occurs as the air puts pressure to release. Hence, one can eliminate the pathway clot in multiple ways, like:
- A hot shower before bedtime work wonders.
- Rinsing of the nasal passage with salt water is effective.
- In intervals, clear your nose as per doctor’s recommendations.
- Nasal strips are yet another way that lifts the airways and opens the passage for a smooth breathing process.