The sound of snoring is nothing but infuriating. It is a prevalent problem caused when the nasal air passage experiences a block. The relaxed muscles in your throat and mouth begin to vibrate, thus causing the annoying sound.
Snoring is, in fact, a type of sleep disorder that can severely affect the sleep quality of self and the people around. If you are tired of losing sleep to snoring, try these eight effective remedies to curb the problem.
Try Anti-Snore Medications or Appliances
Many brands have developed effective ways of curbing snoring using strips, tablets, or even appliances. Nasal strips and Nasal dilators are commonly applied at the nasal bridge to increase the passage space and improve airflow. They ensure proper breathing and thus eliminate snoring. Oral devices to open the air passage can be another effective solution to this problem. You might need to consult your dentist before getting such a device.
Nasal sprays, tablets that aim to clear the mucus or any other obstruction in the throat or nostrils are also very effective. You can explore specialized products at SnoreStop online shop to get problem-specific medications for your snoring.
Work On Your Sleep Position
Sleep positions are one of the most common causes of snoring. Certain positions induce pressure or block the airway. Sleeping on your back particularly pushes the tongue towards the back of the throat, thus blocking the air passage.
The best remedy for this would be to change your sleeping position. Try to sleep on your sides or your belly. You can sew a tennis ball to the back of your nightwear to prevent lying on your back. Another effective way to correct your sleep position is to use a body pillow. It can support your entire body and help maintain proper sleep positions throughout the night.
If you have difficulty sleeping on your side, recline the bed to elevate your neck. This way, you can prevent the airway block and get rid of snoring.
Improve Your Sleep Routine
Sleep habits, also known as sleep hygiene, refer to your bedtime activities that can influence your sleep quality. Starting from what you eat to what you do before you fall asleep, many bad habits can cause snoring.
Consuming alcohol before bed is one such habit that can increase your snoring. Alcohol is a powerful muscle relaxant. Drinking within 3-4 hours before bedtime can cause your throat muscles to relax and obstruct the airway, thus causing snoring. Similarly, smoking can introduce specific components that can irritate the throat and lead to snoring.
Practice a healthy sleep routine. Try to go to bed at the same time every day. Avoid overworking at night, and your body will feel too tired when you eventually go to sleep. At this point, your muscles would be limp, which could block your throat and induce snoring.
Focus On Weight Management
According to studies, obesity can trigger snoring in individuals. The reason is that obese people have poor toning of muscles that encourages an increase in the growth of tissues around the throat and neck region. These tissues can hinder the airway and cause snoring.
Follow a weight loss routine to get rid of the extra kilos. Apart from a strict diet, practice exercises and engage in physical activity that can tone the muscles in your body.
Additionally, try a few throat and tongue exercises to relax the muscles in this region to provide relief. For example, open your mouth as wide as possible and hold in this position for about 10 seconds. Now stick your tongue out of the mouth and hold it without curling or moving for 10 seconds. Move your tongue up and down a few times. Finally, close your mouth and press your lips tightly and hold this position for about 30 seconds. Perform these exercises before going to bed for the best results.
Clean Your Room
Allergens such as dust, pollen, or other chemicals in the bedroom can typically congest the nose and throat and increase the chances of snoring. The dust from the ceiling fan or table could cause allergies and lead to a stuffy nose. Dirt or animal fur on your bedsheet, pillow covers can also hinder your breathing.
Remember to clean different surfaces in your room regularly to reduce dust accumulation. Also, make sure to wash your pillow covers and bedsheets once every week. Avoid using harsh detergents while doing your bedroom laundry. Certain chemicals from these products can also cause allergies and an itchy throat that could make you snore.
Explore Herbal Remedies
Some kitchen ingredients known for their potent anti-inflammatory properties can come in handy to curb snoring. For example, extra virgin olive oil can reduce the swelling in the nasal airway passage. Swallow two spoons of olive oil and honey mixture daily before bed to see the results.
Few herbs and spices can also work miracles to clear your throat and nose. Cardamom, for example, is a potent decongestant that can reduce snoring. You can add half a teaspoon of powdered cardamom to warm water and drink this at night. Other herbs and spices with similar effects include garlic, turmeric, nettle, peppermint, and chamomile.
Nasal congestion could also be the reason behind your snoring. Clearing the nasal passage can thus help in coping with the problem. Steaming is an effective technique to eliminate too much mucus that could hinder your airway.
Pour boiling water into a large bowl and add a few drops of tea tree or eucalyptus oil. Bend your head and inhale the steam deeply through your nose. Make sure to cover your head with a towel or thick cloth to keep the vapors inside. Steaming once every day before going to bed can help you get rid of a congested nose and throat.
Remember To Hydrate
Dehydration can also be the reason behind your chronic snoring. Low water levels in the body cause the secretions in the nose or mucus to become stickier. They start to form thick deposits around the throat and nasal region, causing congestion.
Staying hydrated throughout the day is thus crucial to get rid of snoring. Research suggests that women should consume about 11 cups of water daily, whereas men require between 15 to 16 cups.
Eliminating sleep disorders such as snoring is critical to improve sleep quality and ensure overall wellness. Various reasons could cause this block, and the remedies mentioned above can help you identify them and get rid of the problem. Try these remedies at home or follow up with a professional opinion to treat the issue.
The Starter Kit is a 3-in-1 treatment for snoring. The Kit’s three components are made from natural ingredients that increase the efficiency of this treatment. They exert their effects and improve the sleeping quality by reducing snoring. These ingredients treat inflammation in blocked airway(s), thereby reducing snoring.
Use: It is a three to five day initial treatment for each product.
The Kit includes a trial size of each: nasal spray, chewable oral tablets, and throat spray. Self-test your snoring to find out which product works best for you.
Why Choose SnoreStop®?
SnoreStop products are American-made and trusted for the last 25 years. The sprays and tablets contain plant-based ingredients and natural minerals. In addition, they are easy to consume, non-invasive, and do not involve the use of any complicated technology.
Other products on the market like mouthpieces or pillow devices demand you sleep in a particular way for desired results. In contrast, with SnoreStop products, you can sleep in any position you want.
In a way, the simplicity and effectiveness make SnoreStop products better than the rest.