NATURAL REMEDIES TO STOP SNORING AT NIGHT
Guss Hansen - Monday, August 26, 2019 Monday, August 26, 2019
Supposing that you snore, you are not alone. Close to half of the population in America snore. Snoring occurs when air flows through your throat when you breathe in your sleep which results to the tissues in your throat to vibrate and cause harsh and irritating sounds. In addition to the first statement, he comes to say that snoring is not only a nuisance but approximately 75 percent of people who snore at night have obstructive sleep apnea that is; when breathing is hindered during sleep for a short period of time which increases the risk of developing heart disease. HOW DO YOU KNOW YOU SNORE?
NATURAL HOME REMEDIES TO STOP SNORING
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For an individual, a snoring spouse usually keeps the other person from a good night’s sleep, which will certainly lead to different bedrooms. According to Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas, he says that snoring can cause real problems in a marriage.
The question most people ask today is why do we snore at night? The research we made showed us that when we go to sleep, our neck muscles relax, in most cases too relaxed. This enables the nose and throat to become too narrow for enough air to travel to the lungs. When this occurs, the neighbouring tissue vibrates and leads to noisy sounds we all recognise to be snores. The narrower your air becomes, the louder the noise becomes.
There are a number of factors that come into play and one common factor is being overweight. Having excess weight around your neck and throat can lead to snoring especially at night when we sleep for longer periods. Generally, the males have narrower air passages than the females and are most likely to snore when they sleep.
In addition, sleeping flat on your back could make you more susceptible to snoring. In some cases, the shape of your mouth or a leaking nose from a cold can make you release sounds like an old engine reviving up.
Furthermore, another famous one is the structure of your whole nasal cavity. Deviated septums, enlarged tonsils and nasal polyps could the result of your snoring while sleeping.
How you snore could explain the reason why you snore. Supposing that you snore with your mouth closed, you could be snoring as a result of a problem with your tongue while supposing that you snore with your mouth open, a problem with your throat could the result of your snoring.
Knowing why you snore is very important in figuring out how to end it.
Supposing that you sleep with someone, we are more than 100 percent sure that you have gotten some complaints about your snoring. In the case of you sleeping alone, you just need to record yourself while you sleep. There are applications like sleep Cycle who possess a great snore tracker feature. The tracker measures the sound of your snores and the impact it might cause on your sleep quality.
There are many ways of dealing with snoring. Some of them could be medical while some could be natural. It should be noted that medical treatment is often recommended for severe scenarios such as when your snoring results in sleep apnea.
But before we fully concentrate on the medical treatment, let us try and look at the natural home remedies that can help prevent snoring when you sleep.
• WEIGHT LOSS
Individuals who have much weight are two times more likely to snore than those who are not overweight. The reason is easy to understand, people with much weight carry additional fat around their necks which narrows their airways and makes them to snore.
So, it is advisable for you to lose a couple of pounds and lose your noisy night time companion. You can lose weight by getting enough exercises, changing diet and lastly, getting enough sleep because it might also help for weight loss.
• CHANGE YOUR PILLOWS
Allergens in your bedroom as well as in your pillow may contribute to snoring. The question you should ask yourself is, when last did you dust the ceiling fan or when last did you replace your pillows?
Dust mites pile up in pillows and can result to allergic reactions that can cause snoring. Permitting pets to sleep on your bed enables you to breathe in animal dander which is another common irritant.
Assuming that you feel alright during the day but obstructed during the night, these things listed shortly may be contributing to your snoring. Therefore, you are advised to put your pillows in the air fluff cycle once per some weeks and change them every six months to keep dust mites and allergens to a minimum. Also, avoid pets from coming into the bedroom.
You should also be careful before spending huge amount of money on pillows created to prevent snoring. At the initial stage, they might work but later on, it can lead to pains in the neck.
• REMAIN WELL HYDRATED
Consume plenty of fluids. You should know that secretions in your nose and soft palate become sticker when you lack water. And this can lead to more snoring. It is advisable that healthy women should consume at least 11 cups of water every day and men should consume at least 16 cups of water daily.
• CHANGE YOUR SLEEPING POSITION
Your airways can get blocked or narrowed if you sleep on your back. If you observe that you snore while sleeping on your back it is time to change your sleeping position. It is recommended for us to sleep on your side.
Though it is very difficult to change because you are used to sleeping on your back but the best idea is to invest in a pillow, precisely a body pillow. It will certainly help you maintain sleeping on your side.
• REDUCE INTAKE OF ALCOHOL AND CIGARETTES
Supposing that you are fond of drinking alcohol regularly, particularly before going to sleep, it might be the cause of your snoring. It is best for you to drink few hours before going to bed because it can help relax your throat muscles.
Consistent smokers are also likely to make noise while sleeping because smoking irritates your throat tissues resulting to inflammation that leads to snores.
• WORK OUT YOUR TONGUE AND THROAT MUSCLES
People snore when both the throat muscles and the tongue are too relaxed. Strengthening these two will help to stop it. There are some exercises that can help you work on it. First and foremost, singing is the best way to strengthen the tongue and throat muscles. Your partner or roommates may be annoyed with it but it will be less annoying than your snoring.
To work on the tongue, place the tip of your tongue behind the top of your teeth and slide it back and front for some minutes. You do this every day.
• GET ENOUGH SLEEP
Tiredness can relax your throat and tongue muscles which might lead to snoring. It is very important to get at least 7 hours and at maximum 9 hours of sleep every night.
Ironically sleeping pills also have the same effect on your throat and tongue muscles. Therefore, you have problems sleeping, then the 7 home remedies is best for you.
In addition to the first statement, he comes to say that snoring is not only a nuisance but approximately 75 percent of people who snore at night have obstructive sleep apnea that is; when breathing is hindered during sleep for a short period of time which increases the risk of developing heart disease.
HOW DO YOU KNOW YOU SNORE?
NATURAL HOME REMEDIES TO STOP SNORING
Limit 6 per household Sleepgram
Exclusive Link from sleepgram.com