Snoring is not only disruptive to those listening to it; snoring affects the snorer, too. It can reduce the amount of sleep you get and the quality of it. Before going through surgery or getting plugged into breathing aids, try some of these home remedies to stop snoring.
Causes
Though the snoring sound is produced when the soft palate, tongue, upper throat and uvula vibrate against each other, there are several different reasons this happens. If one has weak throat or tongue muscles snoring is a common effect. People often snore after they've consumed alcoholic drinks or sleep aids, as their body becomes more relaxed than normal. Those who are overweight or have large tonsils and uvulas often snore, too, due to the extra bulk at the back of the throat. Anyone with a stuffy nose, sinus infection or cold has the potential to snore because of the blocked airway. Nasal septum deformities can also cause snoring, as can soft palates.
Stay Off Your Back
Some people only snore while sleeping on their back. A simple solution to this is to never allow that person to sleep that way. You can find positioning pillows on-line or at several mattress retail stores. These typically consist of two pillows. As you lie on your side, one pillow is positioned in front of you while the other rests against your back. These are to stabilize you in the side position, resisting your urge to roll onto your back. Another form of pillow positioning is a single small pillow, usually in the shape of a triangle or ball, that straps onto your back and makes sleeping prone very uncomfortable. Some people simply sew a tennis ball on the backside of a sleep shirt. This is an effective method of keeping one off their back.
Saline Solution
Some people swear off snoring with the use of over the counter nasal spray. Due to the risk of nasal spray dependency, a simple homemade saline solution would provide a better choice. This can be made with 1 cup of sterile water, 1 tsp. of baking soda and 1 tsp. of sea salt. Mix them up and store in a nasal spray bottle or solid container with a lid. You can use a baby nasal bulb syringe or sterile medicine dropper to administer.
Used at night before going to bed, nasal saline is effective because it can help reduce nasal congestion and other issues complicated by a stuffy nose. It moistens nasal passages, helps lessen and remove nasal blockage and improves the function of mucus membrane. This all makes it easier to breath through your nose.
Weight Loss
Exercise and weight loss are effective natural remedies to snoring. Exercising improves your cardiovascular health while improving lung capacity. It also strengthens your body and allows for overall improved health.
Losing weight can also help you lose your snore. It can reduce bulk and fatty tissues that narrow your throat and airway.
Sleep Slope
Raise the head of the bed. You can do this by setting the bed up on a brick or two, solid slabs of wood or by placing folded blankets between the box spring and mattress. The thought behind this remedy is to keep the nasal passages from getting congested, which prompts open-mouth breathing, which can lead to snoring.
Warning
Chronic snoring can be a sign of serious medical issues. If these simple home remedies do not solve your snoring problems, you should talk with your primary health care provider. You may be suffering from sleep apnea, cardiac issues or high blood pressure.
Tags: nasal spray, Some people, your back, nasal passages, often snore