Snoring is a very common disorder that is said to be affecting about 55% of normal adults. If you snore, then you make a rattling or snorting sound while you breathe during sleep. Studies shows that, order people are more prone to snoring, that about 1/3 of people between the age of 55 years to 85 years do snore. Snoring is a sleep affliction that affects the quantity as well as the quality of your sleep and that of your roommates, including your spouse. It leads to poor sleep and in turn makes you feel drowsy and fatigued during day time and this leads to more health problems. If your snoring affects your spouse and makes them to be awake almost the whole night, it can also create great relationship problems.
It is important to note that, there are no miracles or wonder cure for snoring, but because snoring is commonly related to lifestyle, then lifestyle changes and a few natural solution may help one to overcome this disorder or at least minimize it.
Here are a few snoring remedies –
Change your sleep position and sleep on your side
When you sleep while lying on your back, and make the base of your tongue and the soft tissues to drop right to the back wall of your throat it obstructs your airway, which in turn causes a vibration sound when someone is sleeping. So it is advisable that you sleep on your side.
Losing even a little weight can reduce fatty tissues, especially around your neck and minimize or even stop snoring completely. Fatty tissues around your neck tends to squeeze and also puts pressure on the airway, which causes it to collapse during sleep and prevents the air from flowing in and out freely, hence triggering snoring.
Avoid alcohol and tranquilizers before going to bed
Alcohol and sleeping pills always causes the muscles at the back of your throat to relax more than usual during a normal night’s sleep, making snore most likely. The above substance makes one to develop sleep Apnea that may cause cardiovascular disease.
Clear your nasal passages
Remember to keep your nasal passages clear so that you breathe in though your nose rather than use your mouth. When your nasal passages are open they allow air to move through slowly and freely.
You can do it by taking a hot shower before you go to bed. You can also try rinsing your nose with saltwater to open your nasal passage, or you can try using nasal strips that will help you breathe more easily while sleeping.
If you are a smoker, then chances of you snoring are very high. Smoking damages the respiratory system, and causes airways to be blocked by irritating the membranes in the nose and in the throat too.
Reposition by elevating your head
Sleeping with your head elevated a few inches may ease breathing and take some of the pressure off of the airways. There are pillows that are specifically designed to prevent snoring by making sure your neck muscles have not crumpled.