Snoring is a nuisance that causes serious problems if not properly addressed. Mayo Clinic describes snoring as the harsh sound that occurs when air flows past relaxed tissues in your throat, causing the tissues to vibrate as you breathe. Half of the population experiences snoring. And there are a lot of reasons why someone snores.
There are several ways to deal with snoring. Some people rely on medicine while others prefer natural remedies. However, you should consult your doctor if you have a bad case of snoring as it may lead to serious sleeping conditions like sleep apnea.
What Causes Snoring?
There are many reasons that contribute to snoring. When you sleep, the muscles in the roof of your mouth, tongue, and throat relax. When this tissue is relaxed, it blocks your airway and vibrates causing you to snore. Here are some causes that affect the airway and causes snoring:
- The anatomy of your mouth may cause snoring. If you have narrow air passages, you are more likely to snore. Generally, men are more likely to snore than women because they have narrow airways.
- Too much alcohol consumption can also cause snoring. The components in alcohol could help the throat muscles relax which leads to snoring.
- Your sleeping position can also affect the airway passages that lead to snoring. Sleeping on your back can lead to loud snoring.
- Having nasal issues such as nasal obstruction, allergies, and sinus infections.
10 Natural Ways to Stop Loud Snoring
There are various ways to treat snoring. Some serious cases need medical treatment. However, if it is mild snoring, there are natural ways that could help reduce and stop snoring.
1. Lose weight
Losing weight helps reduce the amount of tissue in the throat that leads to snoring. You can plan a healthy diet by reducing calorie-intake and eating healthier food. Having good exercise daily can also help.
2. Change your sleeping position
You are more prone to snoring when you sleep on your back. It is advisable to sleep on your side to allow air to flow more easily.
3. Cut down on alcohol and cigarettes
Alcohol consumption leads to snoring and cigarettes may worsen the condition. It is highly recommended to lessen alcohol intake and smoking. This will also benefit you in many other areas of your health.
4. Drink more water
Keeping yourself hydrated is always a good thing. When you are dehydrated, your mouth dries and mucus forms in the nose that leads to snoring.
5. Get a humidifier for your room
Humidifiers help add moisture in the air that will help keep your throat moist. Dry air can worsen symptoms of snoring.
6. Work out your tongue and throat muscles
You are more likely to snore when your tongue and throat muscles are relaxed. Exercising your tongue and throat may help reduce or stop snoring. Singing is one of the best exercises for the throat. And for tongue exercises, you can place the tip of your tongue behind the top of your teeth. Then slide it back and forth for a couple of minutes a day.
7. Check your diet and lessen inflammatory inducing food
Eating less dairy and gluten products can help reduce or stop snoring. These kinds of foods lessen inflammation in the tissue.
8. Sit in steam
Nasal problems such as allergies or a stuffy nose from a cold may result in snoring. This can be reduced by using steam from a hot shower or bath.
9. Get more sleep
If you do not have enough sleep, you are most likely prone to snoring. It is important to get at least 7 to 9 hours of sleep and rest to prevent or stop snoring.
10. Elevate your head while you sleep
Adding more pillows when sleeping may help reduce snoring. This will elevate your head and will ease breathing that will open up airways.
Foods That You Should Eat To Help Stop Snoring
If you want to stop snoring, you may want to add these foods to your diet.
- Ginger and honey
Ginger has many benefit for your body. This herb has anti-inflammatory and anti-bacterial properties that soothe the throat and prevent snoring. You can create a ginger and honey tea. Drink this twice a day for better results.
- Garlic, onion, horseradish
These foods help reduce nasal congestion and drying of the nose. You can simply add these ingredients to your dishes or chew it raw.
- Pineapple, bananas, oranges
Eating foods such as pineapples, bananas, and oranges, which are high in melatonin helps you to stop snoring. It is important to have a good quality of sleep and having melatonin in the body improves our sleep.
- Soy milk
Dairy products like cow milk may promote congestion to nasal passages that result in snoring. You may substitute soy milk or any non-dairy milk to avoid snoring.
There are several reasons why people snore. This could be a nuisance for you and your partner. It could disrupt your sleep and worse may lead to serious health conditions. The information we mentioned should help you keep your snoring under control. However, it is still best to consult your doctors.