You might belong to the 45 percent of young adults who snore occasionally or regularly, or you may know someone who does. A snoring partner keeps the other person from having a peaceful sleep, which often makes them the victim of their partner’s rage in the morning. Snoring is not only a nuisance but more than 75 percent people who snore can have obstructive sleep apnea, i.e., the disruption of breathing for short periods during sleep, which can lead to the increased risk of developing a heart disease.
Why Do We Snore?
When we lie on our back, the muscles in our throat collapse making the throat to narrower than usual. The breathing causes vibrations that lead to snoring. Snoring happens when you are unable to move the air freely through your throat and sleep during sleep. This makes the surrounding tissues to vibrate, producing the sound of the snoring. The tongue can also come in the way of smooth breathing.
Home Remedies to Cure Snoring?
1. Change your sleeping position
When you lie on your back, it makes the base of your tongue to collapse to the back wall of your throat, causing vibrations which produce the sound of snoring. Sleeping while lying on your side may help in preventing this from happening.
2. Elevate the head of the bed
Recline the bed with the head up and extended. Doing this opens the nasal passage and may help in preventing snoring. However, this remedy may cause neck pain.
3. Lose weight
If you have gained a considerable amount of weight and started snoring, but you did not use to snore before, the weight gain can be a reason of snoring. Try losing some weight; it may help. The internal diameter of the throat is squeezed by the gaining of weight around the neck, which makes it more likely to collapse during sleep, hence triggering snoring.
4. Avoid alcohol
Sedatives and alcohol tend to reduce the resting tone of the muscles present in the back of the throat, making it more likely to snore. Drinking of alcohol four to five hours prior to sleeping makes the snoring worse. If a person does not snore normally, he or she will snore after drinking alcohol.
5. Open nasal passage
Keeping the nasal passage open may help if snoring starts in the nose as it allows the air to move slowly. If your nose is narrowed or clogged due to cold or some other blockage, the air moving fast is more probable to produce snoring. A hot shower before bed can help in clearing the nasal passage. Rinse your nose with salt water to help open up the passage.
6. Change your pillows
The allergens in the pillows and the bedroom contribute majorly to snoring. The dust mites that accumulate in pillows cause an allergic reaction that may lead to snoring. Allowing pets to sleep in your bedroom can also cause snoring. Try to keep pets out of the bedroom and change your pillows regularly every six months to keep the allergens at the minimum.
7. Stay hydrated
The secretions in the nose and soft palate become stickier when the body is dehydrated. This can cause snoring. Drink plenty of fluids – women should have at least 11 cups of water while men should have 16, in a day.