Snoring is an annoying habit that can be a sign of an underlying health condition such as sleep apnea or simply something obstructing your nasal passages. Because you can’t breathe properly, snoring disrupts your own sleep, but it can also disturb the night of the person sharing your bedroom. But there plenty of home remedies that can help to stop snoring.
When you have eliminated any possible serious health conditions, it’s time to try out some home remedies that can help reduce or stop your snoring habit.
What Makes You Snore?
Snoring is the result of narrowed airways. It occurs when your tongue and throat muscles relax during sleep. The noise is generated by the air struggling to get through the back of your throat.
Natural Ways To Stop Snoring
There are plenty of natural ways to help reduce or stop snoring. Try out the following ones to see if it works for you.
Change Your Sleeping Position
Changing your sleeping position can help the air flowing more easily in your nasal passages. 54% of people sleeping on their back are snoring. It’s because the tongue falls backward toward the throat, reducing air passageway. If your a “positional snorer”, switching your position can stop it.
- Elevate your upper body and not only your head by raising the head of your bed.
- Sleep on your side. If you’re not used to it, you can put a pillow behind your back to help you keep the position through the night.
Normalize Your Weight
Airways can get blocked by extra fat around the neck. If you are overweight, losing some weight can make a big difference and even help to stop snoring.
Install a Humidifier in Your Bedroom
- Dry air dries out the throat and nasal membranes, creating congestion. Your snoring can also be caused by allergies and dry air worsens the symptoms. So, sleeping with a humidifier can help.
- You can also add Eucalyptus, spearmint or peppermint essential oils. You can use a diffuser or put a few drop in your humidifier.
Avoid Alcohol and Sleeping Pills
Alcohol and sleeping pill before bedtime will relax your tongue and throat muscles even more, increasing the snoring.
Avoid Big Meals And Milk Before Bed
- A full stomach will push against your diaphragm and negatively affect your breathing.
- Milk will leave a layer of mucus in your mouth and throat, adding to the blockage of the airways.
Snoring might be embarrassing and even disrupt your sleep. But these home remedies will alleviate or eliminate this sleeping habit and restore your sleep and your self-confidence.