Are you a snorer? You may be among the 50% of adults who snore and or, you probably know of someone else who does. For some people and couples, it’s not a major inconvenience, but if you have a partner, you probably will have to endure some teasing, but the reality is that snoring can be the sign of more serious issues.
Not only is snoring a nuisance but the majority of people who snore have obstructive sleep apnea, this is when breathing is disrupted during sleep for short periods of time, which leads to an increased the risk of developing heart disease.
Sleep makes up a large portion of the lives of most people, so it’s important to consider fixing these issues before they escalate into something else. In this article, you’ll find some great info on natural remedies for snoring.
Why It Should Matter to You
If you’re like most people, you probably cringed a little at the idea that snoring can end up becoming a serious problem, but it’s an important physical indicator that you should keep up with. Snoring can disrupt your sleep and make it harder for you to reach deeper sleep states that are important for healing your mind and giving it the rest that it needs.
If your sleep is disrupted too much, you can become ill over time from the lack of rest, or your breathing passage can become obstructed, which will cause you to jolt out of sleep suddenly. This condition is known as sleep apnea.
Recognize the Danger
The real danger with sleep apnea is that as your body gets less rest, these systems that can wake you up in an emergency can begin to malfunction, and if your body doesn’t wake up when you stop breathing, then you probably know what happens next. If you’re a person with a significant other, this can be tremendously stressful as well.
Sudden jerking out of sleep can place a massive strain on both your physical and relationship health if this is a normal feature of your life, so it should move you to take serious action to raise your sleep quality.
Now that you’re aware of the dangers of letting snoring become a frequent part of your sleep, you can look at a list of things you can try to reduce or eliminate the snoring habit. You might also want to consider employing a few of these methods at once since the snoring might be a result of more than one intersecting issue.
It’s always a good idea to know as much as you can about these methods so they can be as effective as needed, and also so that you don’t skip any important pieces of information.
How to stop snoring naturally Video
Here Are Some Natural Remedies for Snoring
1. Make Sure the Air is Clean
When was the last time you got checked for allergies? As seasons change, they can bring an army of pollen varieties to assail your nasal cavity. Reducing the amount of dust and pollen in the air within your home can help you to reduce breathing issues, and therefore reduce the amount of snoring that you experience and gift upon others.
Keep the Home Clean
Start by keeping your home and linens and clean as possible. This is going to reduce indoor allergens and especially dust mites, which are really bad for people who snore because of their allergies acting up. This means keeping your floors clean, dusting regularly, and washing your sheets and bedding, pillows and pillowcases, throw blankets, and any other linens the person comes in regular contact with.
Use Air-Purifying Plants
You can try using various types of ionizers and indoor plants that can help with the air quality in the home. Some plants like the Ficus Alii and the Philodendron can clean various types of molds and other impurities from the air in your home. The great thing about plants is that all you need to do is make sure they get proper water and light and don’t need to do much else. They will continue doing their job in helping to clean the air in your home.
Install a Dehumidifier
It is also important to be careful about how much humidity there is in your home. Dust mites are often in the air without you realizing it, which can be disastrous for anyone in your home with allergies, thus leading to bad allergy attacks and snoring at night. While you can’t always control what the weather and climate do, you can have a better balance of humidity inside your home and control the dust mites with a dehumidifier.
2. Improve Your Daily and Nighttime Habits
It is also imperative that you improve your sleep hygiene – which includes the daily habits you have that improve your sleep. If you don’t have good sleep hygiene, this could lead to an increase in snoring, since you aren’t using the right bedding, you have a lot of dust mites, and you just aren’t getting adequate sleep.
Clean and Upgrade Your Bedding
This is one of the most overlooked things in the chain of respiratory health. Bedding can easily accumulate dust and skin particles that are the primary source of food for tiny creatures called dust mites.
When the skin particles collect over a long period of time, the populations of your little roommates can grow to a larger than normal number, which will result in a large amount of waste that is produced by their colonies. This waste matter gets into the air around your bed, so when you lie down at night, you are breathing enormous amounts of mite fecal material.
This can cause irritation to your throat and lungs. If you always feel better when you leave for work or school, that could be a potential reason.
For good sleep hygiene, you also want to have quality bedding and a quality mattress. This improves your sleep and can help reduce snoring when you have a pillow that is a good thickness and height for your head and neck to have proper support.
There are many bad daily habits that can also negatively affect your sleep, both for sleep hygiene purposes, and general health. One of the major ones is smoking cigarettes.
If you are a smoker, then there’s a possibility that it could be contributing to your snoring massively. When the smoke you inhale hits the sensitive tissues in your respiratory system, the irritation can cause all sorts of issues that cause your breathing passages to close up.
While it isn’t easy, you can begin to take steps to cut back on the number of cigarettes that you smoke in a day. There are a number of programs and patches that are available to the public to help with the urge to smoke.
Reduce Or Quit Drinking
How often do you drink? If you’re a person who drinks on a daily basis, your alcohol intake can be a contributing factor to your snoring. This happens because alcohol has the ability to relax the muscles and other tissues in your throat. When you’re lying down, these relaxed tissues can become compressed quite easily and restrict your breathing which can aggravate your snoring and cause it to be even more pronounced. Try skipping the nightcap, and you’ll probably get better rest.
If you find it difficult to cut back on your drinking, it might be a good time to talk to your doctor about it. They can help you on the path to quitting drinking if it is more of a problem than just affecting your sleep.
Avoid Sleeping Pills
Sleeping issues are fairly common among adults due to the stresses of life, but if you have a habit of taking sleeping pills or sedatives, it could be making your sleep time a noisy affair.
Like alcohol, sedatives can cause your breathing passages to become more relaxed than is normally desirable. They can also make it difficult to get out of bed without massive doses of caffeine when it’s time to get up in the morning.
What’s even more of an issue, is that it could prevent your body from being able to wake you up. That spells danger if you’re possibly dealing with sleep apnea. Try using natural methods like drinking chamomile or valerian root teas. Lemon balm and lavender are also great teas for bedtime.
3. Make Your Health Your Top Priority
While you are on the path to improving your sleep and looking for natural remedies to cut back on the snoring, you should also consider your overall health and wellness. This includes whether or not you are overweight, how much water you drink, and your daily exercise.
Are You Overweight?
Unfortunately, people who are overweight are among the most susceptible to snoring and sleep disorders. Having excess weight on your body can cause the tissues around your respiratory pathways to collapse and restrict airflow.
If you lose weight and get more exercise than you can reduce the amount of weight around those areas and strengthen your body enough to breath under its own power. If you are overweight and you have obstructive sleep apnea, then using a CPAP machine can help you get better rest and prevent emergencies while you work towards better health goals.
Drink Plenty of Water
The amount of hydration you have is also an important detail to mind. Your body produces secretions that keep things lubricated and protected. When you are dehydrated, these secretions can become thicker than normal and can restrict your breathing by acting as a glue between some of the softer tissues. This is another reason to avoid drinking alcohol before bed.
Adults should drink at least 10 cups of water every day to keep their body hydrated. Depending on your size, you could need a lot more hydration to keep your body running efficiently.
Get Adequate Exercise
You also want to focus on regular activity throughout the day, which helps to improve your quality of sleep, while helping to shed a few pounds if you feel that you have sleep apnea related to your weight.
4. Consider Your Sleeping Positions
The way you sleep can also make a big difference in whether or not snoring has become a problem for you, as well as getting good, quality sleep. Make sure you take into consideration how you are lying in bed each night.
A lot of times, snoring can be triggered simply by having a routine that doesn’t allow you to get good rest. If you don’t sleep enough in a night, then you will have a sleep deficit. If the poor sleep continues, then your body will eventually push back by forcing you into a deeper sleep.
This extra relaxed state can bring on the loud snoring, and your depth of sleep might keep you from waking up even when you are at your loudest, but if you are waking up you will continue to lose precious rest time. Sleeping well will make sure that you are fully charging your body to get it ready for the coming days.
Avoid Sleeping on Your Back
Sometimes a simple change of sleeping position can be a huge help to your health. People develop habits that stick with them for long periods, even when the habit causes inconvenience to the person with the habit. When you sleep on your back, circumstances can make it easy for your tissues like the tongue to slide into areas where they obstruct breathing.
This chance is increased when you add things like alcohol or sleeping pills. If you sleep on your side, then you are more likely to make it difficult for your tissues to collapse and cause snoring. It might be strange at first, but making an effort to correct your sleeping position could change your health for the better.
Elevate Your Head
One really good way to quit snoring is to simply raise your head by a few inches from your regular bed level. Keeping your head at that angle should help to keep your breathing passages open. All you have to do is simply pick up some extra pillows for your favorite big box store. You can also use folded blankets or quilts to craft the exact shape that you need. There are also special pillows that can be ordered online to accommodate your spine.
5. Natural Ways to Open Your Airways
For this final section, we are going to go over a few different ways to open your airways. This includes clearing your nasal passages to stop snoring, as well as using appliances if you have sleep apnea. Remember that if you think you are suffering from a sleep disorder that is causing your snoring, you may want to consider speaking to a doctor.
Opening Up Your Nasal Passages
For some people, snoring isn’t always in the throat. A lot of people who snore may have nasal blockages that are caused by simple things like allergies and colds. This can be particularly difficult for people who have narrow passages due to genetics.
You can try over the counter solutions to open up passages, and there are also natural options that will allow you to reduce inflammation in your nasal cavity. One of the best ways would be to take a hot shower before you go to sleep and early in the morning before you begin your day. That way, you’ll be more likely to get a good rest.
Try Using Nasal Dilators
In the early 1990’s, Bruce Johnson was struggling with nasal issues. His frustration led him to create the first commercially sold nasal dilators on the market. These strips adhere to the top of the nose near the nostrils and aid in keeping the breathing passages open. This dilation helps to reduce snoring and is relatively inexpensive.
Consider Oral Appliances
While not as invasive as a CPAP machine, these molded plastic pieces tend to display a fair amount of effectiveness. The guard goes in your mouth and props your jar slightly open. They are made so that air can pass through more easily, and prevents snoring.
There are a number of variations of this product available for purchase, and many of them are quite inexpensive, but there is a range of differences when looking at the quality of the production, and it might take a bit of research before you know which will work for your needs. More expensive versions will involve a mold of your actual mouth being taken so those dimensions can be used for greater accuracy, quality, and effectiveness.
Getting Medical Treatment
While not always ideal, there are some situations where you need to see a doctor for your snoring. If it is related to sleep apnea or an otherwise sleep disorder, natural home remedies might not help you much.
Here are a couple different options your doctor may recommend to put a stop to the snoring.
Try Using A CPAP Machine
If you see a doctor and they tell you that you have obstructive sleep apnea, then you should try a CPAP machine. These machines are designed to keep your airways open by pushing air into a breathing mask. While not the most aesthetically pleasing, they can provide safety for you while you are getting issues with your breathing rectified.
The primary drawback of CPAP machines is that they can be noisy, and not very fun for your partner to live with. Fortunately, new advancements in technology are giving people the opportunity to purchase newer, quiet CPAP machines each year.
You’ve probably noticed that the surgical option appears at the bottom of this list. We would consider this a last resort, but it is an option. The primary reason was simply to show that there is a wide variety of options at your disposal, and it’s best to know about all that can be done before you decided to commit to an expensive surgery.
That being said, surgery exists for those who need it due to malformations of the nasal cavity and nasal passages. Surgery is a common procedure for people who have a deviated septum.
The general consensus of the stop-snoring basics are: make sure to get enough quality sleep, try sleeping on your side, avoid eating to close to bedtime – at least 2 hours, avoid drinking alcohol before going to sleep, try taking a hot shower if your nasal passages are clogged, Just trying these basic, yet simple practices might be able to make a difference in your efforts to stop snoring.