10 Home Remedies For Snoring You Must Know!

Snoring is an irritation, but it can also be a sign of health problems. You may not realize it, but your snoring can interfere with your partner's sleep and cause fatigue and irritability. In this article we discussed about home remedies for snoring. According to the National Sleep Foundation, approximately one in every three men and one in every four women snore every night. Various factors could cause snoring, one being overweight. It's okay if you are a light and infrequent snorer.  However, snoring combined with prolonged breathing pauses is mostly associated with an increased risk of cardiovascular disease and necessitates immediate medical attention.

What makes people snore?

Snoring occurs when air flows via your throat while you sleep. This creates the relaxed tissues in the throat to vibrate, resulting in harsh, potentially irritating noises. Snoring is not a symptom to ignore, even if it does not bother you too much. Snoring can signal a serious health problem, such as: Obesity is a problem with the structure of your nose, mouth, or throat. Sleep deprivation, obstructive sleep apnea (OSA), or blocked airways.  Book online appointment with sleep deprivation doctors in India Snoring can also be caused by sleeping on your back or consuming alcohol before bedtime. Scroll down to read the home remedies of snoring mentioned below.

10 Easy method to get rid of snoring - 

There are a few options for stopping snoring. Some are medical, while others are natural. Medical treatment is typically advised in extreme cases, such as when snoring causes sleep apnea.  However, before seeking medical attention, try these 10 natural snoring remedies.

Reduce your weight -

Overweight people are twice as likely as those who are not to snore. The reason is simple: people who are overweight carry extra fat around their necks, which tightens their airways and causes them to snore. So, drop a few pounds and say goodbye to your loud night time companion. Changing your diet, getting exercise, and getting enough sleep will help you lose weight.

Alter your sleeping posture -

When you sleep on your back, your airways might halt or narrow. If you snore while sleeping on your back, it is time to change your sleeping position. Sleeping on your side is generally advised.  Old habits die hard, so chances are you'll roll onto your back again as you drift deeper into sleep. What is the solution? Purchase a body pillow. A body pillow will assist you in staying on your side while sleeping.

Learn about your snoring patterns -

Every change begins with knowledge. Sleep Cycle monitors your snoring patterns. The first step toward making a change is learning more about how and when you snore and what could result in you snoring more.

Give up smoking and abstain from alcohol -

If you drink alcohol regularly, especially before bed, it could cause you to snore. Drinking alcohol before bed helps to relax your throat muscles, which usually causes you to snore.  Smokers are also more likely to snore. Smoking irritates your throat tissues, causing inflammation and snoring.

Drink plenty of water -

Staying hydrated throughout the day is considered one of the best Home remedies of snoring. It's always a great idea to stay hydrated, especially if you snore. Dehydration causes mucus to form in your nose, which can cause you to snore. It is highly recommended that men consume approximately 3.7 liters of water and women consume approximately 2.7 liters of water.

Buy yourself a humidifier -

While dry air may not be the major cause of your snoring, it can worsen it. So invest in humidifiers to ensure that the air in your room is moist.  The additional moisture present in the air will aid in lubricating your throat. Making air flow in and out simpler while avoiding noisy vibrations. Also Read: A Guide to Choose the Best Humidifier for Asthma

Exercise to strengthen the muscles of the tongue and throat -

When your throat and tongue muscles are overly relaxed, you snore. Strengthening them would assist you in stopping. A few exercises can help you strengthen your ability to do this.  Singing is a great and simple way to have some throat exercise. Place the point of your tongue behind the pinnacle of your teeth and flip it back and forth for a few minutes each day to exercise your tongue.

Analyze your diet and limit inflammatory foods -

Products such as milk and gluten goods are well-known ones to blame for inflaming tissues in your nose and throat.  You don't have to give up that delicious glass of chocolate milk each day. Choose some days to drink plain tea instead, and don't drink it too close to bedtime.

Make some steam -

Before bed, use a facial steam bowl to open your airways. This is especially useful if your snoring is caused by a stuffy nose caused by a cold or allergies. Fill a large bowl halfway with hot water. Then, put your head over it. Get close enough to allow the steam to do its job but not too close that you burn yourself. Wrap a towel around your head to keep the moisture in. Taking a hot bath or shower produces the same effects.

Get as much sleep as possible -

Exhaustion can relax your throat and tongue muscles, causing you to snore. Every night, you should get 6 to 8 hours of sleep. Ironically, sleeping pills and sedatives have the same impact on your tongue and throat muscles. So, if you're having trouble sleeping, try some natural home remedies before approaching for the pills.

7 Natural home remedies for snoring relief - 

Honey 

Honey is a powerful antimicrobial agent frequently used to cure illnesses such as the common cold. Honey soothes and opens the nasal pathway, allowing air to flow freely.

Garlic

Garlic has exceptional anti-inflammatory properties. That is why people take raw cloves of garlic in the morning to avoid common infections.

Turmeric Milk 

Turmeric is an essential component of our daily diet. The herb is effective in reducing inflammation of the nasal and throat tissues.

Fish 

Fish's high protein and fatty acid content, such as omega 3, helps reduce phlegm production, which can block the nasal passage.

Soy Milk

Soy milk should be used instead of other dairy milk because it produces mucus and can cause allergies in people with lactose intolerance.

Pineapple

This pineapple is a natural decongestant that relieves congestion in the nose and throat. It is also easy to digest so it can be eaten after dinner without fear. Book online appointment with the best Nasal Congestion doctors in India

Green tea 

A nice, warm glass of tea will assist you in relaxing while opening your blocked nose and throat. However, avoid drinking a lot of or too strong tea at night because the caffeine content may interfere with your sleep. Use these effective home remedies of snoring.

Conclusion

Snoring can disrupt both your and your partner's sleep. Aside from being uncomfortable, it may clearly show a serious health problem. Connecting with a doctor and attempting one or more of the treatment options above can help you manage your sleep. Also Read: How to sleep with sciatica?