Snoring can be an annoying condition, but most importantly it can be a sign of ill health. You may not realise this, but snoring can disrupt the quality of sleep of your partner and can lead to fatigue and irritability.
Sleep experts say snoring can be due to several reasons and being overweight is one of them.
If you are a mild and occasional snorer, then it is not a problem. But snoring, combined with extended breathing stoppages are mostly associated with cardiovascular disease risk and requires immediate medical attention.
Do you snore? Not to worry. Here are seven easy remedies for snoring;
Lose weight if you are overweight:
This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help.
Raise up the head of your bed:
Elevating the head of your bed by four inches may help reduce your snoring by keeping your airways open.
Sleep on your side:
Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow in your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
Treat chronic allergies:
Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore. Talk to your doctor about what kind of over-the-counter or prescription allergy medications may improve your condition.
Limit or avoid alcohol before bed:
Try not to consume alcohol for at least two hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.
Get enough sleep:
Make sure you get the recommended seven to eight hours of sleep you need each night.
If your snoring is mild, some suggest you take herbal/ natural mixtures like;
You might be shocked to know that dairy products can also cause snoring as it increases phlegm. This happens because some particular proteins of cow milk can cause mild to severe allergic reactions, which promote congestion and closes the nasal passages and increases snoring. Swap your cow milk with soy milk or non-dairy milk for relief.
Garlic, onion and horseradish:
Having strong aromatic foods like garlic, onion and horseradish prevent drying of the nose and reduce congestion. A study also claims that these food products also decrease swelling in the tonsils and prevent sleep apnea. You can either chew the garlic/onion/horseradish before going to bed if you do not care about the smell or can even add it to your dinner.
Ginger and honey tea:
Ginger is the most common household item. It is a superfood which can cure almost anything – from an upset stomach, weight loss, heart problems to a common cough and cold. Ginger acts as an anti-inflammatory and antibacterial agent and increases saliva secretion, which soothes the throat and provides relief from snoring. Drinking ginger and honey tea twice a day is perfect to get rid of the problem of snoring.
Don’t feel terrible about snoring. You’re not doing it intentionally. However, trying out some of these remedies can go a long way in reducing snoring. Overall, we would strongly advise that you use caution before you self-treat with any medication including over-the-counter sprays and pills until you’ve checked with your doctor.
How we’re you able to reduce or stop snoring. Please share your experience with us in the comment section.