Getting good, quality sleep is essential to your overall health. Snoring can be the major culprit in disrupting your sleep and keeping your partner awake. The snoring practice reminds one of the unpleasant sounds produced during sleep. It can lead to sleep deprivation, irritation, depression, and strained family relations in the long run. Dry air can also contribute to snoring as it dries out the throat and nasal passages and causes the tissues to vibrate.
If you "wake yourself up" or gasp for air while asleep, these are signs of obstructive sleep apnea syndrome (OSA). Only 2-4% of snorers have OSA but 80% of those who have it are not diagnosed. Run-of-the-mill snoring is a common problem affecting 57% of men and 40% of women. Its prevalence increases with age and an overweight tendency. Medication is a tried approach for timely and effective help. However, natural remedies are safe, effective, and have negligible side effects. Here are five natural cures for snoring that work like a charm.
Start Steam Inhalation
Nasal congestion can be one of the key reasons for your snoring habit. Keeping your nasal passages open may help you if you are new to snoring bouts. A clogged or narrowed nose can force fast-moving air to produce snoring because of a common cold or allergies.
Although there are several natural products to stop snoring like anti-snoring pills, nasal sprays and throat sprays. However, steam inhalation is one of the best natural methods to get relief from congestion. Boil water in a facial steam bowl. Cover your head with a towel and bring your head over the large bowl. Now start inhaling the steam through your nose for 8-10 minutes. Do steam inhalation before going to sleep. It will help open up your airways. This natural remedy is useful when you have a stuffy nose from a common cold or dust allergy.
Consider adding a few drops of essential oil like lavender, eucalyptus or peppermint into the steam bowl for their anti-inflammatory and soothing benefits. You can also use a Neti pot to inhale the steam for sinus congestion relief.
Reach Out For Fenugreek And Spearmint
Poor digestion can cause digestive juices and stomach content reflux. This may rise back into the esophagus when the lower sphincter does not close perfectly and cause heartburn or snoring. Some people may mistake the acidic feeling for a digestion problem and cannot see the link between digestion and snoring.
Herbal products like fenugreek and spearmint can help treat snoring caused by digestive issues. These fantastic herbs help your body get rid of the acidity problem and reduce your snoring chances while you are asleep. The humble fenugreek helps fight inflammation and improves gastric issues that trigger snoring.
Soak a handful of fenugreek seeds in water for half an hour and drink it before your night's sleep. Optionally, mix one teaspoon of fenugreek powder in a glass of water and drink this solution before you hit the sack. Spearmint also relieves heartburn and acid reflux symptoms that can cause abrupt snoring.
Get Your Vitamin C
Snoring can occur from one or more blocked airways when you are sleeping. This causes the mouth to open and the uvula that hangs above the throat to vibrate and create the annoying snore. Vitamin C helps relieve snoring by enhancing the blood vessels’ functioning and helping older adults sleep better. Vitamin C, in combination with Vitamin E, can improve nighttime breathing and sleep quality. It also keeps the immune system healthy and sinuses clear.
Dietary choices can help your body get the most vitamin C for treating snoring habits. Pay attention to eating vitamin C-rich fruits and vegetables such as amla, lemons, oranges, guava, kiwi, pineapple, broccoli, red pepper, and papaya. This will adequately boost your immunity and vitamin C and cure your night snoring. Consult a dietician to know the right quantity of vitamin C intake to treat blocked airways.
Use The Power Of Essential Oils
Aromatherapy involves essential oils to improve your physical, mental, and spiritual health. Essential oils made from the tree bark, flowers, herbs, and leaves are generally inhaled or applied to the skin.
The purifying effects of peppermint oil help clear the sinuses, helping you breathe easier. Inhale peppermint oil if you feel your snoring getting worse. Eucalyptus oil helps disintegrate the slimy mucus in your respiratory system, blocked sinuses, and the back of your throat. Pour a few drops of eucalyptus essential oil into the steam inhaler and inhale the steam before going off to sleep. Remember to dilute the essential oil in a carrier oil like coconut or sweet almond oil.
Talk to a certified aromatherapist to help you find out the essential oil right for you. To lubricate your nasal route and ease respiratory tract barriers, drink half a teaspoon of olive oil and half a teaspoon of honey before going to sleep.
Explore The Miracle Of Kitchen Spices
Eating bland food may work well for your fitness goals but not for snoring. Certain kitchen staples like turmeric and garlic have anti-inflammatory and antiseptic properties that help cure the snoring problem. Drink a glass of warm milk with 1-2 tablespoons of turmeric powder before going to bed to help reduce your snoring. Turmeric’s anti-inflammatory properties help clear the blockages in the airways and reduce nasal congestion.
Garlic is a miracle herb that effectively clears the respiratory tract. It averts mucus build-up in the nasal passage and reduces snoring. Chew a few garlic cloves at night time. After that, drink a glass of water to decrease mucus in the nasal passage. Garlic has antibacterial properties as well to fight infections and improve overall immunity. Consuming raw garlic at night can suppress your snoring habit. A cup of ginger tea and honey also reduces snores.
Change your lifestyle addictions like smoking, alcohol and examine your regular diet to identify the snoring triggers. Exercise your throat muscles with random singing or work out your tongue for a couple of minutes a day to prevent snoring. Consider getting a humidifier to eliminate dry air and allow natural breathing. Also, switch to side sleeping to prevent your throat muscles from blocking the breathing passageways. You can download a free sleep app to monitor your sleep patterns and to provide insight if your snoring is becoming an issue.