Snoring
Snoring is a common problem that occurs when there is an obstruction to free air flow through the passages in the nose and at the back of the mouth. The obstruction causes tissues to vibrate, creating the sound of snoring. Most of the time snoring is harmless, but sometimes it can indicate a serious health problem, such as sleep apnea. Once the doctor has ruled out major concerns, you can implement holistic snoring cures.
Strips, Sprays and Gargles
Nasal dilator strips are sticky little strips that fit across the bridge of the nose, working to hold open airways in the nose. Nasal strips can enhance breathing through the nose, preventing breathing through the mouth while asleep.
Singing
Singing tones lax muscles in the soft palate and upper throat. A study with the University of Exeter in England found that doing 20 minutes of singing exercises every day for three months reduces the levels of snoring by about 20 percent.
Lifestyle
Many snorers tend to be overweight. Losing weight and eating healthy can help to make snoring less loud or stop it altogether. Avoiding alcohol before bedtime can help as well as alcohol relaxes all the muscles in the throat that vibrate. The problem is dose related, so the more you drink the more you snore. Quitting smoking can also make a difference. Smoking can cause inflammation and swelling of throat tissues, making it more likely to vibrate and cause snoring. Avoid sedatives and antihistamines as they relax tissues around the head and neck, making snoring worse.
Colds and Allergies
Snoring and sneezing go hand in hand. Snoring can develop if you are suffering from a cold or allergy flareup. Congestion limits airflow in the nose, forcing you to breathe through your mouth. Breathing through your mouth increases chances of snoring. Treating the cold or allergies can lessen snoring. If you use a decongestant nasal spray, do not use it for more than three days in a row as your body can become dependent on it. Try using saline spray and blowing your nose often.
Sleep Changes
Change your sleeping position to lay on your side. Heavy snorers will probably snore in any position, but light or moderate snorers generally just snore when lying on their back. Sew a pocket on the back of your pajamas and slip a tennis ball inside. When you try to roll onto your back, you will hit the tennis ball and unconsciously roll off your back.
You can elevate the head of your bed so that your torso and head are both elevated. Try putting a few bricks under the legs at the head of the bed. You can also reduce snoring by lessening the number of pillows you use. Pillows put a kink in your neck, which worsens snoring. Try using a memory foam pillow to support your neck at a natural angle and reduce snoring.
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