Snoring is noisy breathing during sleep that occurs when relaxed structures in the throat vibrate and make noise. Most snoring is harmless, though it can be a nuisance that interferes with the sleep of others. Some snoring can be stopped with lifestyle changes, particularly losing weight, cutting down on smoking and alcohol, and changing sleeping positions. This generally means keeping snorers off their backs and on their sides as a way to keep the airway more open during sleep, also, there are many home remedies for snoring that can help solve this problem, more on this below.
You can buy over-the-counter nasal strips and other gadgets but you should always reach for an alternative, without a doubt home remedies for snoring provide a very effective way to treat snoring.
Is Snoring Keeping You Awake? Use Home Remedies for Snoring
The goal is figuring out the cause of snoring. It could be related to allergies or structural abnormalities such as nasal polyps or enlarged adenoids, which are lymphoid tissue behind the nose. If your snoring is loud and frequent and you also have excessive daytime sleepiness, you could have sleep apnea. People with sleep apnea tend to also be overweight, and it's more common among men than women and there are home remedies for snoring and apnea that can help.
When a person with sleep apnea tries to breathe in air, it creates suction that collapses the windpipe and blocks the flow of air. Blood oxygen levels fall and the brain awakens the person. Snoring and waking up is repeated many times during the night. It results in frequent awakenings that prevent people from reaching the deepest stages of sleep, which leaves them sleepy during the day.
Snoring is Dangerous
Snoring is not just noisy, but could be a silent killer. Sleep apnea has been linked to heart disease, high blood pressure, and stroke. Doctors use an all-night sleep study to make a definitive diagnosis of sleep apnea. During the test, sensors are attached to the head, face, chest, abdomen, and legs. The sensors transmit data on how many times the person being tested wakes up, as well as changes in breathing and in blood oxygen levels. Medications generally aren't effective for sleep apnea.
Devices and Procedure to Stop Snoring
You can buy FDA-approved devices for snoring and obstructive sleep apnea. The most common treatment for sleep apnea is continuous positive airway pressure (CPAP) with a device that pushes air through the airway at sufficient pressure to keep the airway open while sleeping. It involves wearing a mask over the nose while sleeping. A blower attached to the mask pushes air through her nasal passages. Surgery also is an option to treat snoring and sleep apnea. This may include removal of the tonsils or adenoids.
Consult your doctor about a laser-assisted procedure called uvulopalatoplasty which is used to enlarge the airway by reshaping the palate and the uvula, making them less likely to vibrate. For sleep apnea, a laser procedure called uvulopalatopharyngoplasty is used to remove excessive tissue at the back of the throat.
List of Home Remedies for Snoring
Get a thorough medical examination to determine the exact cause and severity of your snorning.
Try changing you sleep positions. For example, sell on your side.
Use pillows to keep your neck straight and comfortable. Also, elevate your head, which can sometimes help minimize your snoring.
Elevate your bed to at the headrest.
Get your allergies under control, as this can help reduce your snoring.
If you are overweight, lose some excess pounds. Losing excess weight can help to reduce snoring or stop it all together.
Avoid drinking alcohol before bedtime.
Check your medicines. Some medicines, like anthihistamines and sedatives can actually increase your snoring.
Stop smoking, as this aggravates the tissues in the throat that make you snore.
Don’t’ eat a big meal before going to bed.
Try avoiding dairy products in the evening, as for some people dairy increases mucus build-up in your throat, which can contribute to the snoring process.
Try using nasal strips when sleeping. The nasal strips will open up your nasal passages, and may reduce snoring.
Make an effort to establish a regular sleeping schedule. Sometimes, poor sleep habits contribute to your snoring.
Get adequate exercise, which helps to keep your nasal passages firm and in good conditioning, and helps with weight management.
Tips for Better Sleep - Home Remedies for Snoring
Keep a regular sleep-wake cycle. Try to go to bed and wake up at the same time every day.
Avoid caffeine, alcohol, and nicotine in the four to six hours before bedtime.
Don't exercise within two hours of bedtime. Exercising five or six hours before bedtime may help you sleep more soundly.
Don't eat large meals within two hours of bedtime.
Don't nap later than 3 p.m.
Try using a natural food, supplement and herbal sleep aids.
Sleep in a dark, quiet room with a comfortable temperature.
If you can't fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you're sleepy.
Wind down in the 30 minutes before bedtime with a relaxing pre-sleep ritual such as a warm bath, soft music, or reading.
Get a relaxing massage to sooth tense muscles and relieve stress.
If your sleep problems persist, see you doctor immediately, as you sleep problems could be a sign of a more serious health problem.