Are you tired of bearing the brunt of all the snoring jokes at every family meeting? Do you find it difficult to sleep easy because of your snores? Are you giving your partner sleepless nights because of the constant roaring and rumbling? Then you are not alone. Nearly 45% of adults snore or are likely to snore while sleeping.
Did You Know? While some individuals may occasionally snore due to reasons such as sleep deprivation, nearly 25% of adults(1) are habitual snorers!
If you are looking for tips on how to stop snoring, then look no further! We will cover everything you need to know about snoring.
When you are sleeping, the flow of air through your throat may cause the vibration of the relaxed muscles and tissues. As a result, it may emit a harsh, annoying sound, which we call a snore. Interestingly, snoring could lead to marital discord!
Studies indicate that snoring can decrease the sleep efficiency rating from 90% to 73%! |
Nevertheless, snoring must not be dismissed completely. It could be an indication of an underlying problem. Snoring could be a sign of:
75% of individuals suffering from obstructive sleep apnea are at risk of developing heart diseases.
The reasons for snoring could be as benign as an improper sleeping posture to underlying health conditions. These home remedies for snoring will address all of them.
Your sleeping position could be the reason why you may be snoring. Here are a few things that you can try:
Sleeping on your side has a number of advantages, the most significant of which being that it reduces snoring.
Sleeping on your back makes the soft palate and the base of your tongue collapse to the back of your throat. As a result, these tissues can cause vibrations that cause snoring. Sleeping on your side will prevent the tissue from blocking your airways.
Wondering how to get rid of snoring? The answer is simple – raise your head!
Elevating your head can clear your airways(2) and prevent the tissues from collapsing on your throat. It is recommended that you elevate your head by four inches as it offers optimum snoring relief.
NOTE: This remedy is not recommended for those who suffer from neck pain.
Certain essential oils can help you with how to avoid snoring.
Thyme oil is extracted from the leaves of the Mediterranean herb of the same name. From ancient Egyptians to the Greek civilization, this herb has been touted as a wonder herb across decades.
Did You Know? In the ancient days, coffins were stuffed with thyme to guarantee the safe passage of a departed soul into the next life.
Thyme essential oil can soothe(3) the nervous system and alleviate any respiratory issues. As a result, the snorer can slip into a deeper sleep and without snoring!
NOTE: Alternatively, you could add a few drops of thyme essential oil to your tea or diffuser before you go to bed.
[Also Read: Benefits of Thyme Essential Oil]
The cool and refreshing aroma of eucalyptus oil will help you sleep better. Since it will cut down your snores, even those around you can sleep better.
Snoring could also be an indication of a respiratory issue or congestion. Eucalyptus oil(4) can help decongest your airways break down the mucus present in the respiratory tract, sinus, or at the back of your throat.
NOTE: Alternatively, you could also dab a few drops of eucalyptus oil to your pillowcase so that you keep breathing in the aroma.
[Read: Essential Oils for Snoring]
Cedarwood oil has a delightful wooden fragrance. It can effectively help your mind and body relax as you sleep.
Did You Know? In ancient Egypt, cedarwood oil was used in the mummification process.
Cedarwood helps to deal with insomnia and other sleep-related issues. Through cedarwood essential oil, you can have a more relaxed sleep(5), and your airways will feel open.
When one thinks of how to cure snoring, the first response is always ‘sleeping aids.’ Here is a list of some of the highly effective ones:
Nasal strips are the commonest home remedy for fixing snoring problems.
Stick-on nasal strips(6) are placed on the bridge of the nose as it increases the space in the nasal passage and decreases the resistance to airflow. As a result, breathing becomes significantly easier, and snoring is minimized or cut down.
If you are unable to sleep because of snoring, you might want to invest in an oral appliance such as a mouthpiece.
Removable dental mouthpieces can be easily fitted inside the mouth to prevent the soft palate, jaw, and tongue tissues from obstructing the airways. As a result, the air can move freely and will not cause snoring.
NOTE: You may have to regularly follow up with your dentist to ensure that the mouthpiece is working.
[Read: Juice for Sleep and Snoring]
If nothing works, you could invest in a continuous positive airway pressure (CPAP) machine.
Did You Know? If your CPAP machine is making uncharacteristic noise, it may be time to change the filters.
CPAP machine makes use of a pressurized air mask, which has to be placed over the nose as you sleep. The pressure of the mask ensures that the airways are open at all times. CPAP is highly effective in treating obstructive sleep apnea(7).
In addition to all the techniques and options mentioned above, here are a few lifestyle-related remedies that may help with snoring.
Not everyone who is overweight snores. However, if you have noticed the prevalence of snoring along with an increase in weight, then it is time to shed a few kilos.
Weight gain, especially around the neck, squeezes the throat and reduces the internal diameter. As a result, the throat is more likely to collapse and release a burst of snores. Speak to your doctor about losing weight in order to reduce snoring.
Follow a balanced diet and exercise regularly to lose the extra pounds. Avoid crash diets as it may have adverse effects on your health.
Alcohol and sedatives could be the reason why you may be snoring as you sleep.
Alcohol is a depressant, which means that it slows down the activity of your brain.
The resting tones of the muscles located in the back of your throat could be reduced due to the sedative effects of alcohol. As a result, the loose, relaxed tissues are more likely to collapse and obstruct the airways. Even individuals who do not snore could be more likely to snore after consuming alcohol.
Avoid consuming alcohol or sedatives at least four to five hours before sleeping.
While smoking, in itself, is an unhealthy habit, it can also result in worsening your snoring problems.
Smoking leaves behind a layer of sticky phlegm in your respiratory tract. As a result, it offers resistance to the flow of air as you breathe. When you quit smoking, the phlegm will gradually clear out, offering you open airways.
Join a program that will help you quit smoking. Alternatively, consider Nicotine Replacement Therapy (NRT) to kick the butt.
Here are a few useful tips that will not only help you quit snoring, but will also prevent snoring:
Snoring is not only a problem for the snorers themselves, but it is also a nuisance to those who share a room with them. Hence, it is important to get it under control before it worsens. Also, check if you have the following symptoms in addition to loud snoring:
You could possibly be suffering from sleep apnea. Consult your physician in such a case. All in all, stay well-rested, sleep on your side, avoid alcohol before bed, and make use of essential oils – these measures would be enough to help you sleep easily.
Let us address some of the common questions related to snoring:
Some of the tips to prevent snoring have been highlighted above. In a nutshell, you should be well-hydrated and well-rested to prevent snoring. If you have been snoring due to allergies, then consider taking an OTC antiallergen before sleeping.
Certain dietary adjustments could help you stop snoring. Some of the foods (and beverages) that could help stop snoring include:
See a doctor if you show any (or all) symptoms given below: