Almost every person snores occasionally. However, if you snore frequently, it can affect your quality and quantity of sleep. In addition to this, it can also disturb your roommates and family members. Snoring may lead to daytime fatigue, poor sleep patterns, dental issues and increased health problems and irritability.
In case your snoring disrupts your partner’s sleep, it can also create various problems in your relationship. Fortunately, sleeping in different bedrooms isn’t the only remedy for snoring. You can choose from a wide range of effective solutions, including high quality mouthpieces. However, it’s important to understand the causes of snoring.
Why Do People Snore?
It’s worth mentioning that snoring is not always the same. Every person snores for different reasons. When you consider the reasons for snoring, you’re able to find appropriate solutions to a deeper, quieter sleep. People who snore often suffer from nasal and throat issues. They may also have floppy tissue, which is prone to vibrate. Mouth straps were earlier used to remedy this problem.
The tongue’s position can also lead to inappropriate breathing. Thus, it may cause various side effects. Evaluating when and how you snore can help you understand whether snoring is in your control or not. It’s important to understand that irrespective of when and how you snore, there are effective solutions to get rid of the problem. Even good boots provide support to your spine and help you get rid of problems like snoring.
In simple terms, a person snores when he isn’t able to move air freely through his mouth and nose during sleep. In most cases, snoring is caused by the narrowing of a person’s airway, either from abnormalities of soft tissues in the throat or poor sleep posture. It’s worth mentioning that a narrow airway always gets in the way to proper breathing, and leads to the sound of snoring. Inadequate sleep due to low quality mattresses and pillows can also cause problems.
According to healthcare experts, snoring is caused by a lot of different reasons. Due to this, when you want to get rid of this problem, it’s important to understand the root cause of the problem. Remedies like acupuncture can be effective. Here are some common remedies to get relief from snoring.
Change Your Sleep Position and Use Pillows
One of the most effective natural remedies to treat snoring is to change your sleep position. In most cases, snoring happens when the uvula, soft palate, tonsils, tongue and muscles at the back of your throat vibrate, and generate the sound of snoring during sleep. In some cases, snoring only occurs when you’re lying on the back, and the tongue falls back to increase airway resistance. Due to this, you should purchase high quality pillows and mattresses.
These products make sure you sleep in proper position. If you snore only when you’re lying on the back, it’s better to sleep on your side. It can help you get rid of snoring. A lot of people even add a pocket to the back of their sleepwear between the shoulder blades, and place a ball, such as a golf ball or tennis ball, to avoid sleeping on the back. While using a high quality pillow, you should still wear a mouthpiece to prevent dental issues and reduce the impact of snoring.
Some people also get relief after raising the head of the bed by a few centimeters. This can be achieved by purchasing a memory foam pillow. However, if you leave the condition untreated, snoring can also happen when you’re sleeping with the head elevated or on the side. Eventually, snoring may become present at all positions throughout the night. Thus, it’s important to examine your lifestyle. You can also purchase a mouthpiece with straps to completely eliminate snoring.
Foods to Stop Snoring
When you want to get some relief from snoring, it’s important to focus on a healthy diet. You should eat foods that promote sleep, such as broccoli, oranges, mushrooms and spinach. In addition to this, you need to drink lots of water to keep yourself hydrated and makes sure your throat isn’t dry at night.
It’s also important to avoid drinking milk before going to bed because it just adds a layer of mucus to your throat. In case you snore after consuming alcohol at night, it’s better to cut back or eliminate the problem. As mentioned earlier, alcohol also leads to lack of sleep, which is a prominent cause for snoring.
With regular exercise, you’re able to strengthen your neck muscles. This can help prevent narrowing of your airways. However, you shouldn’t exercise close to your bed time. It may keep you awake and aggravate the problem. Moreover, you should purchase high quality boots to exercise.
Most overweight or obese people have bulky neck tissue. This increases your risk of snoring. In case you’re overweight, losing some weight can help you get rid of snoring. It’s worth mentioning that obesity can also lead to other side effects related to your health. A mix of cardio and neck exercises can provide you with some relief.
Anti Snoring Devices
This is one of the most effective natural remedies to get rid of snoring. A wide range of solutions and devices are available in the market to help prevent snoring. They help you with proper breathing, and resolve various issues.
Nasal Strips – They stick outside your nose, and keep your nostrils apart during night
Nasal Dilators – They are placed inside your nose, and push the nostrils apart
Chin Strips – They are taped under the chin, and stop your mouth from opening during sleep
You can also purchase an MRS or Mandibular Repositioning Splint / MAD or Mandibular Advancement Device. It pushes your tongue and jaw forward to prevent snoring. If these devices don’t work, a partner trouble by your snoring and suffering from insomnia can consider using ear plugs. Acupuncture is also a good measure to get relief from snoring.
In case snoring remains an ongoing and serious problem, you should seek medical advice. In order to get rid of snoring, you may have to get treatment for an underlying condition. In some cases, a surgery is also recommended. According to most healthcare experts, these natural remedies can help you get rid of the problem within a short period of time. However, if you need any further help, you should consult a doctor.