Natural Ways to Stop Snoring
We all know somebody that has problems with snoring. The truth is that snoring really is common; around 40% of men and 25% of women are dealing with that problem every night. While we are willing to overlook snoring when it happens occasionally, when it is happening frequently it can make us crazy. It can cause serious problems with the quantity and quality of sleep, not just for yourself but also for your family members or roommates. No matter if you are the snorer or somebody else in your family, you definitely want to find out how to successfully stop it.
What causes snoring?
We are not all snoring because of the same reason. If you want to put an end to your snoring, then you need to get to the bottom of it and find out what is really happening. Snoring happens because air can’t move freely through your nose and mouth during sleep. This narrowing of your airway causes the sound of snoring.
There are many possible causes of snoring:
- Sleeping on your back,
- Sleeping on the wrong pillow,
- Drinking alcohol,
- Taking sedating medications,
- Being overweight
- Nasal deformities (excessively long soft palate or uvula or a deviated nasal septum).
How to tell your partner that they snore
You love your partner, for all the good and the bad. Everything would be perfect if they just don’t snore so much. No matter how much do you love them, lack of sleep will kill the patience of even most loving people. If you don’t want snoring to stand between you, you need to deal with the problem sensitively. You need to understand that this is not intentional. Your partner doesn’t want to keep you awake with their snoring so try to avoid lashing out at them. The best thing you can when dealing with it is to bring up the subject with humor so you won’t hurt your partner’s feelings.
What to do when you are the one snoring
It can be difficult to hear the truth about your snoring. If you didn’t know that was happening, this can come as a shock but try not to get offended. Your partner is not mocking you; they are just expressing their opinion and concerns. This is nothing to be embarrassed about, so avoid taking it personally. Take your partner seriously, accept what they are saying and try to do something about it.
Ways to stop snoring
Implementing various natural methods in your life can help you control and eventually stop snoring altogether. If you are willing to work on this problem and commit to it, you will surely find a way you can put an end to it.
Try these natural ways of stopping snoring and you will improve the quantity and quality of sleep for you, your partner and the rest of the family.
Practice good sleep routine
Bad sleeping habits can have a huge impact on the quality and quantity of your sleep and also on your snoring. Being overtired can affect your throat and cause snoring, so getting a good night sleep is the first step you need to take in your snore-free life. If you start going to bed and getting up at the same time each day you will create a consistent wake-sleep cycle that will ensure you get plenty of rest.
Change your sleep position and start sleeping on your side
Did you know that lying on your back can cause snoring? When lying on the back the base of tongue and soft palate will relax onto the back wall of your throat. That causes a vibrating sound during sleep, otherwise known as snoring. Sleeping on your side can make a huge difference.
The thing is that we can’t control out sleeping position when we are in the deep sleep. But we can do something that can help us accomplish that. Even though it sounds strange, sewing the tennis or golf balls to the back of your pajamas can be an excellent method for ensuring you don’t sleep on you back. This way, you will be extremely uncomfortable when you try sleeping on the back which will force you to turn on your side.
For some people, the main problem causing them to snore might be their weight. Yes, it is true that skinny people also snore, but if you only started snoring after you gained some weight you might want to do something about it. More weight on the body, especially around the neck puts pressure on the airway, making it more likely to collapse during sleep. That triggers snoring. Consider if weight can be one of the factors making you snore and choose what to do accordingly.
Avoid alcohol and sedatives
Alcohol and sedatives can cause snoring, even in people who don’t snore usually. The consumption of alcohol and sedatives will relax the muscles of your throat and jaw, which blocks the airway causing you to snore.
Quit or cut down on smoking
If you are a smoker, you should consider cutting down or even quitting on smoking. Not only the smoking can cause snoring, but it is actually a major contributor to snoring. Smoke irritates nasal cavity and throat that causes swelling and blockages. Once the nasal passages become blocked, you’ll start snoring.
Check for allergies
Some people can find the cause for their snoring in allergens like dust, dust mites, pet dander or pollen. Luckily, there are ways you can control it and make sleeping easier. Introduce dusting in your usual cleaning routine, and carefully dust ceiling fans and all the other surfaces. Replace pillows every six months, and most importantly, keep the pets outside the bedroom. All these steps can make a huge difference when it comes to getting the snoring – free night.
Open nasal passages
Keeping nasal passages open will help you improve airflow and stop snoring. A hot shower before you go to sleep can be a perfect solution for opening nasal passages. To make this even better try rinsing your nose with a saltwater rinse while you’re showering. A neti pot and nasal strips are also valid methods you should try. If your snoring problem happens because of your nose and not the soft palate, these methods will definitely help you.
Change your pillows
Having a pillow that is perfect height is extremely important when it comes to the snoring, because you are blocking your airways when lying on those that are either too high or too low. Adjust your pillows until you find the perfect combination that keeps your head and neck in the right position.
Even the small changes can make a huge difference in controlling and reducing snoring. Incorporate these natural methods in your life and you and your whole family will finally be able to get a good night’s sleep.