Did you know that about 40% of the world population has a snoring problem? Snoring is one of the worst sleeping conditions that can ruin your life and the life of your loved ones. Although snoring is a common condition if ignored, it can make your life a living hell. If you have a spouse that snores you understand how irritating it can be. In fact, medical specialists claim that snoring can cause big problems in the marriage which can lead getting separate bedrooms or even worse total house separation.
Other than snoring being nuisance it can cause abstractive sleep apnea or disrupted breathing for short period while sleeping a condition that can increase chances of heart diseases. It is therefore highly advisable that you use caution before this condition becomes worse to a point where you will need to see a doctor. If you have ever tried to stop snoring through ways advertised out there without success, it is because many stop-snoring aids advertised all over the media, and the internet have no scientific proof. However, you do not have to worry anymore since these tips on how to stop snoring: 7 ways will help you.
1. Start living a healthy life
Simple changes in your lifestyle can play a significant in help you solve your snoring problem. A high number of individuals who snore while sleeping has a weight problem which causes apnea and throat constriction. Eating a healthy diet and exercising regularly can make a big difference. Some of the lifestyle tips that can help you with your snoring problem include.
Avoiding smoking- Smoking usually irritates your throat and nose mucus membrane as a result leading to congestion and blocked sinuses.
Losing weight- Working on reducing your weight will help to reduce the fatty tissue found in the back of neck thus reducing pressure on the air passages. This facilitates smooth air flow which can reduce snoring.
Stay hydrated- Lack of enough fluids in the body makes the mucus in your nose and throat to become stickier and thicker thus blocking airways which lead to snoring. You should consume a lot of fluids; plain water especially and also to avoid nasal congestion.
Avoid sedatives and alcohol- These relax muscles in your throat interfering with breathing which increases the high chances of snoring. Both sleeping pills and alcohol are also known to cause apnea and heart diseases.
2. Reduce allergies and avoid blocking nasal passage
Colds and allergies usually block your breathing passages making inhalation difficult. You should always carry out allergies control measures around your house by dusting, cleaning pets’ wastes and hair as well as removing mold. It is also advisable that you change your pillowcases as well as vacuum your curtains and carpet regularly. If you snore due to seasonal allergies or cold, you should consider trying gargling with peppermint before you sleep. Put a drop of peppermint in a glass of warm water and gargle for a while to open your nasal which will help to avoid snoring.
If you happen to be allergic to pollen, you should consider trying stinging nettle tea to clear your nasal passage and reduce inflammation. Mix 1 cup of boiling water with one teaspoonful of dry nettle tea leaves, steep for 5 minutes then drink. It is recommended you drink 3 cups a day including one cup before you go to bed.
Another thing that can help you to clear your nasal passage is taking a hot shower before you go to bed. Massage your nasal passage with a warm solution of plain water and iodine salt.
3. Change your sleeping style
Most people can control their snoring problem by simply changing how they sleep. Snoring normally happens when you sleep on your back since your tongue will fall back blocking your throat and air passage. It is therefore recommended that you should always try to sleep on your side. If you try sleeping on your side but once you fall asleep you roll to sleep on your back you should try using the tennis ball trick. Simply attach a tennis ball to the back of your sleeping pajamas or places some stuff such as pillows behind your before you sleep.
You can also add an extra pillow to elevate your head while sleeping. Elevating your head a few inches will balance your body easing your breathing thus reducing chances of snoring. Also, remember to keep your room well ventilated to enhance sufficient air flow for proper aeration. You should also ensure that you get enough sleep; about 7 to 8 hours. Lack of enough sleep makes to become overtired which makes sleep heavily and soften your nasal and throat muscles increasing the chances of snoring.
4. Clear congestion through aromatherapy
If you have night-time congestion problem, try going for aromatherapy other than using antihistamines. Essential oils such as eucalyptus and peppermint used in aromatherapy play a significant role in reducing coughing and mucus production. Other essential oils that can help you reduce congestion include lavender, cedarwood, tea tree oil, and bergamot.
They are two ways you can use these healing oil to reduce congestion. You can use a humidifier or steam vaporizer in your bedroom which will help to improve aeration, open nasal passage as well as clear mucus. If you do not have any of those, add a few drops of the essential oils in a bowl of hot water. Place a clean and dry towel on your head and inhale the steam from the bowl for about 5 minutes every day before you sleep.
5. Use a mouth guard
A mouth guard can be very useful in holding the teeth in place and moving the lower jaw to the front. This makes the airways wider reducing the chances of snoring. You can consult your dentist to get one fitted in your mouth, but it comes at a cost and will only last for about three years. You can consider choosing an OTC device which also plays the role of a snore guard well. With OTC device you just have to boil it and place it in your mouth opening your throat thus reducing snoring.
6. Throat exercising
Exercising your throat helps to strengthen the muscles found in your respiratory tract thus reducing snoring. Exercising 15 to 30 minutes is enough. Some of the recommended throat exercises include
-Saying all the vowels a, e, i, o, u for three minutes a few times a day.
-Folding your tongue backward for three minutes a day. This will help to strengthen your tongue muscles.
-Opening your mouth then moving your jaw on one side and hold for 30 seconds the move it to the other side and hold for 30 seconds. This will help to strengthen your jaw
7. Nasal strip
Nasal strip is essential in clearing your nasal passage and keeping your nostrils apart enhancing smooth breathing and reducing snoring while sleeping.
If you have been having a snoring problem you should try the above remedies before going for surgery as many doctors recommend. The above remedies do not cost anything and can be done anywhere.