Reduce snoring with these 12 simple home remedies for snoring. Do you ever have trouble falling asleep thanks to your partner over there sawing logs? Perhaps you've opened yourself up by your own loud snoring. Uh-oh, then that's a real problem, but don't sweat it. With these simple, yet highly effective lifestyle changes your snoring will be reduced for better sleep in no time.
Sleep On Your Side
If you tend to sleep on your back, simply switching up your sleeping position can help put an end to your snoring entirely at night. You see when you sleep on your back, the base of your tongue and soft palate collapsed to the back wall of your throat. This process obstructs breathing and causes loud snoring. Sleeping on your side however, keeps your throat open. This allows for better breathing, which equals quieter and more restful sleep. Sleeping on your back causes the effects of gravity on the tongue and throat muscles causing snoring.
Among all the other harmful things that smoking does to your body, it also irritates the lining of your nasal cavities and throat. Your nasal passage basically gets congested. So breathing through your nose becomes more and more difficult and this process never stops since congestion only increases with each cigarette you smoke. If you're a smoker with snoring problems, you really need to kick this habit to have your airway passages open at night. If you're still not ready to give it up, at least try to cut back and avoid smoking for about four hours before you go to sleep.
Elevate Your Pillow And Head
It seems like a trivial thing to do, but elevating your pillow can actually help you get rid of snoring within just one or two nights. The secret is that when you lie low, you put pressure on your airway and make it a bit harder for yourself to breathe. The result is obvious, loud and hard to miss snoring, but elevating your head has the complete opposite effect. Taking this pressure off and helping you breathe more steadily and deeply. You can even find special wedges or body pillows that really help in reducing snoring.
Drink More Water
According to Dr. Daniel Slaughter of Capital Otolaryngology in Texas, there are certain secretions in our nose and soft palate that become stickier if we don't drink enough water, this of course leads to an airway obstruction and nasal congestion which as you know by now can create snoring. That's why you should drink at least eight glasses of water throughout the day and an additional one about an hour before bedtime. Just a couple of days of this new hydration regimen may help reduce snoring and you'll notice a big difference.
Keep Your Room Clean
Allergies play a major role in snoring. Nasal congestion and inflammation basically leave your system with no other choice. So when nothing else is working, maybe it's time to get tested for allergies. The trigger can be anything from your diet to your sleeping environment. However, the most common aggravator of allergy inducing snoring is simple dust. So the tidier your room is the better. Nonetheless, if that's not it, keep looking. Once you find the main cause of your allergy, your snoring will be long gone.
Stick To A Healthy Diet
Excess weight, especially around the neck can lead to constant snoring. If a snorer was to lose weight than they are likely to reduce snoring. According to a study published in the medical journal, Lung India, a lot of people who snore have a larger neck circumference than those who don't snore. Plus the excess tissue you have around your neck can cause your throat to become narrow when you're lying down leading to loud and raspy breathing as you sleep. Losing weight and eating healthy foods that can help you get rid of weight-related snoring include fish, honey, olive oil, pineapples, and peppermint. You should also strictly avoid fried food, dairy and chocolate and of course, exercise helps too.
Having a glass of wine with dinner at home may be fine, but in general, more alcohol means more snoring. You see alcohol relaxes your airway muscles way too much leading to even further airway collapse and worse snoring. It's better to remove alcohol from your life altogether, apart from celebrations and big events of course. If you want to take baby steps, make sure to avoid drinking at least four hours before going to bed. Not only will you see snoring become a thing of the past, you'll also get better quality sleep.
Take Vitamin C
One of the main causes of airway blockage that leads to snoring is clogged up sinuses. Thankfully vitamin C can help by clearing the sinuses, boosting your immune system and promoting respiratory health. So if you really want to forget about snoring once and for all, have a glass of freshly squeezed orange juice or a few slices of pineapple about an hour before going to bed, adding broccoli, lemons, red bell peppers, and papaya, all of which are super high in vitamin C to your menu can also make a positive difference.
Use Eucalyptus At Night
Eucalyptus is widely known for clearing up a chest cold and nose congestion. Raw eucalyptus reduces inflammation and improves respiratory conditions, while it's essential oil is rich in antioxidants and has incredible anti-inflammatory and pain relieving properties. To take advantage of this miracle plant, there are several things you can do with it. Start putting a couple of eucalyptus leaves in a steam inhaler and breathe through your nose and mouth. This method will allow you to clear out your sinuses before sleep. You can also try using a steam bowl with hot water, just put your head over it, cover yourself with a towel and inhale the steam. This way the eucalyptus will clear out your airways and decrease inflammation in your nasal passages. In addition to that, eucalyptus leaves will fight bacterial, viral and fungal infections, preventing mucus buildup that can disrupt your breathing and you know what all of this means, no more snoring and a better night sleep.
Keep A Sleeping Diary
Each snoring case is different and what works for your friend may not work for you at all and that's exactly why you need a sleeping diary. If you live with your partner, you can ask them to keep track of your snoring. Try different anti snoring methods each day, and count on your significant other to help you on this journey by taking notes on whether or not your snoring improves that night. Just don't forget to also write down what you ate that day and what position you slept in. All these details will really help you pinpoint your particular snoring trigger so that you can remove it.
Use Natural Recipes To Stop Your Snoring
You can find tons of recipes online for home remedies for snoring but if you're looking for the best of the best, then try this recipe out. What you have to do is blend two carrots, two apples, a quarter of a lemon, one stick of ginger and one cup of orange juice together. Then simply drink the mixture a couple of hours before bedtime. I know, it doesn't exactly sound like a mouthwatering mix, but these ingredients will lessen the amount of mucus your body produces as well as give your immune system a nice boost. All this will clear your throat, nasal pathways and respiratory tract so that you can breathe easy and quietly as you're off in dreamland.
There are a number of exercises that can help you combat your snoring by strengthening your tongue muscles and throat tissues. They have even been used to reduce obstructive sleep apnea. Most of which are mainly targeted at strengthening your neck and throat muscles. Hey, let's try one now. Start by pursing your lips for about 30 seconds. Go on, pucker up. Then say the vowels A, E and O out loud for about two minutes each. When you're finished with that, it's time to work on your jaw, open your mouth and shift your jaw to the left, hold it for about 30 seconds, then shift it to the right and hold it there for another 30 seconds and that's it. You might look a little weird doing it, but it really does work.
These home remedies to snoring if fulfilled upon are likely to improve a person's changes to stop snoring during sleep.
DO YOU WANT TO REDUCE SNORING?
As explained earlier, a restricted airway causes one to snore. The VitalSleep anti-snoring mouthpiece diminishes snoring by holding the lower jaw forward to keep your airway clear and allow air to pass freely to and from your lungs. By having a clearer airway, you'll experience improved airflow, quiet breathing and more restful sleep—for both you and your partner.
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THE VITALSLEEP ANTI-SNORING MOUTHPIECE
We understand how frustrating it is to have a relationship with a snorer—for both the person who snores and their sleep-deprived partner. That’s why we created the VitalSleep anti-snoring mouthpiece. VitalSleep is designed to quiet your snoring so you and your partner can enjoy deep, restful sleep night after night in the same bedroom.
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