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Blog / Therapies

18 Oct 2017

Stop Snoring Now

Snoring is considered a very embarrassing habit but the truth is everyone snores at one point or another. Snoring is typically the result of the throat relaxing during sleep which narrows the airways and causes the air that passes through to vibrate the soft tissue of the throat. Snoring may also occur due to nasal congestion from an infection or allergies.

Unfortunately snoring can result in disturbed sleep and irritability for you and your partner.

Here are 6 natural solutions to stop snoring, improve your sleep and save your relationship. 

Lose Weight

When we are overweight there is an excess of fat that accumulates around the neck which adds pressure to the throat, restricts the airways and encourages air to vibrate against the excess tissue. Losing weight may help to relive this pressure and reduce snoring as well as other great benefits that come with a healthy body mass.

Change Sleeping Position

Sleeping on your back may exacerbate snoring because more pressure is put on the throat which causes the muscles to narrow the airways. Shifting your sleeping position to your side may help to relieve this pressure and stop or reduce your snoring. The main problem with this is that it’s difficult to control your sleeping position when you aren’t conscious. Positioning a body pillow behind you may help to stop you from rolling back.

Humidify the Air

Snoring may be caused or worsened by congestion due to allergies. Dry air dries out the nasal membranes making allergies and nasal congestion worse and restricting the airways. Humidifying the air in your home may help to relieve congestion, make breathing easier and reduce snoring.

Use Essential Oils

Essential oils can be used to clear your sinuses and reduce inflammation in your nasal passages which may be contributing to snoring. Three helpful essential oils are eucalyptus, tea tree oil and peppermint oil. Put 5 drops of any of these oils into a steam inhaler or a bowl of hot water before bed and then place your head over it and cover it with a towel while breathing in through your nose if you can.

Try an Oral Device

You can ask a dentist to make up an oral device which reduces snoring by maintaining an open upper airway. The device fits like a mouth guard and supports the jaw in a forward position to open the airway and give the tongue more room thus avoiding obstruction while you sleep.

Avoid Alcohol

Snoring occurs when the throat and tongue are relaxed, and because alcohol relaxes us it can exacerbate the problem. Try to limit or completely avoid alcohol consumption and see if it improves your snoring and your sleep. 

It is important to note that severe snoring that does not improve may be an indication of sleep apnea resulting from a breathing obstruction. People with sleep apnea wake regularly as they can stop breathing hundreds of times throughout the night and this condition may lead to serious health complications. If you or your partner’s snoring is extremely loud and does not improve please see a doctor for a more individualized approach and to rule out anything more serious.

 

Sources

https://draxe.com/how-to-stop-snoring/
http://www.huffingtonpost.co.za/entry/stop-snoring-remedies_n_5133791