Updated: Monday December 19, 2016.
If you are looking for tips and solutions on how to stop snoring naturally while sleeping then you are at the right place.
You see, I use to think that I NEVER snore at nights. Well, that’s until my girlfriend recorded me with her iPhone after I kept her up all night.
Horrible I know!
Unfortunately I am not the only one that snores! Research has estimated that at least 45% of the adult population snore at least occasionally.
So if you or your partner snore, you are not alone.
The good news though is that whether you are a chronic snorer or just someone who snores occasionally, there are a few things that you can do or use to stop snoring naturally starting tonight.
But What Is Snoring Really?
Snoring is the hoarse and raucous sound that is produced when your breathing is partially or completely obstructed during sleep. Which we know can be a nuisance to your partner or fellow room occupants.
Snoring can disrupt other peoples sleeping patterns especially if you often the first one to fall asleep. This causes them to be sleep deprived and more likely to be irritable in the morning.
Your partners can opt to sleep in a separate room, but obviously that would not be the best option as this may affect the relationship. Gradual resentment may occur due to lack of physical intimacy.
Thus the best option is to find ways on how to stop snoring naturally so everyone can sleep well at nights. (The video below gives an overview of the causes as well as some effective methods to treat snoring naturally.
How To Sop Snoring Naturally While Sleeping
What Are The Symptoms Of Snoring?
The easiest noticeable symptom is the husky noise produced during deep sleep. It is also characterized by regular morning headaches, sore throats and thirst. Sufferers may have restless sleep, difficulties breathing at night, irritability and fatigue during the day.
What Are Some Of The Causes Of Snoring?
Snoring is usually a result of either natural/biological or lifestyle causes.
- Narrow Airways
Your bio mechanical anatomy may be a possible cause of your snoring. Some people have naturally narrow airways and are therefore more prone to developing snoring. This is due to the genetic factors.
Possession of a low and thick soft palate narrows the airway causing airflow obstructions which lead to snoring. Additionally having an elongated uvula has the same effect.
- Nasal Congestion
An irregular partition between the nostrils leads to airflow imbalances causing snoring. Chronic nasal congestion whereby the nasal sinuses are partially blocked causes the muscles to vibrate and snoring results. Respiratory infections that cause inflammation of the nasal and throat cavities such as colds are a potential cause of snoring.
Obstructive sleep apnea is the condition that causes partial or complete blockage of the respiratory tract resulting in breathing difficulties. This condition causes sufferers to snore several times an hour during deep sleep.
- Age And Gender?
Age and gender also have a bearing in snoring. Men generally suffer from this condition more than women. This can be attributed to the fact that men have narrower air passages than women. Also, as people grow older the throat becomes narrower. This generally happens when people reach the middle ages.
Younger individuals are less prone to snoring. However, this is not always the case for everyone as lifestyle choices also cause snoring.
- Poor Weight Management
Lifestyle causes are those resulting from practices detrimental to the body. Poor weight management leading to uncontrollable weight gains and obesity causes snoring.
Overweight people have extra flesh in the back of the throat resulting in the narrowing of the throat cavity and subsequent airflow obstruction causing snoring.
Moreover, the excess mass accumulated around the neck region presses on the throat reducing its internal diameter thus disrupting proper airflow.
- Alcoholic Beverages Before Bed
The consumption of alcoholic beverages before bed is another common cause of snoring. Alcohol is a natural sedative that relaxes the muscles. When this happens to the throat muscles they are more likely to vibrate as air passes resulting in snoring.
Smoking also irritates the throat muscles causing inflammation increasing someone’s chances of snoring.
- Sleep Deprivation
Sleep deprivation causes snoring because it leads to throat relaxation thus increasing respiratory vibrations.
HOW TO STOP SNORING Naturally:
Here Are 11 Natural Treatment Remedies To
Help Banish Snoring Once And For All
Now that you know what is snoring and what causes it, we are about to look at some natural remedies for snoring that you can apply to stop it once and for all.
1. Weight Management
Studies reveal that losing even 10% of total weight can significantly ease the constriction of the respiratory tract. Overweight people can embark on a gradual weight loss program that focuses on intensive exercise and proper diet.
To experience the best effects, you should make the programs part of your lifestyle not just a remedy to alleviate the snoring. You stand to experience other beneficial improvement to your general health.
2. Cultivate Proper Sleeping Habits
You should never sleep on your back. Lying on your back causes the tongue to fall back into the throat causing further airflow obstruction and worsening the snoring. A pack with padded tennis balls can be worn so that anytime you find yourself on your back you subconsciously correct the body.
The best position to sleeping is on your side with your legs bent. Additionally, you can place a pillow between the bent legs for maximum comfort. Practice sleeping with a comfortable pillow or raise the head section of the bed slightly.
This ensures the tongue is in an optimum position to allow free airflow. However, do not sleep in a pronated (face down) position. This position further obstructs the throat as the upper section is forced to sway forward.
To improve snoring ensure that you have adequate daily sleep. Adults generally require about 7 or 8 hours of sleep while children need between 10 and 12 hours. Additionally, always go to sleep and wake up at the same times.
Cultivating a regular sleep pattern prevents the sleep deprivation that causes muscle relaxation. This habit also reduces snorer irritability.
3. Avoid Cigarettes And Alcohol
Alcoholic beverages should not be taken two hours before bed time to avoid throat muscle relaxation that causes snoring. Additionally, intake of any other sedatives should be stopped as they have the same effect on the body. Smokers should attempt quitting the habit or gradually reducing it at least.
This practice offer other health benefits in the long run. To maximize these treatments avoid taking heavy meals before bed. Moreover, take your meals at least 3 hours before you go to bed.
4. Use Nasal Strips/Nasal Dilators And Room Humidifiers
Nasal strips are adhesive strips applied on the bridge of the nose to improve nasal airflow through easing nasal congestion.
Nasal dilators on the other hand are basically a small plastic or rubber device that fits directly into each nostril, allowing the nostrils and thus the nasal passages to remain open while sleeping.
It is also recommended to use room humidifiers in your room at night and especially in the cold seasons. Dry air promotes snoring because the nasal cavity and throat are not properly moist.
The body additionally tends to lose more water at night. Humidifiers serve to reduce muscle vibrations by moisturizing the nose and throat all through the night.
5. Music Therapy
Some studies show that playing certain wind instruments such as oboe, bassoon, English horn and the didgeridoo alleviates snoring.
These actions supposedly train the muscles along the airway to remain taught and vibrate less thus easing snoring. Singing can also help snoring by improving involuntary muscle control of the throat and soft palate.
6. Olive Oil Treatment
The olive oil sitting on your kitchen drawers has numerous benefits and one of them is alleviating snoring. Olive oil reduces the friction between the throat tissues and air.
This reduces the vibrations from relaxed muscles. It also tightens the muscles under the soft palate to keep the respiratory tract open therefore reducing snoring tendencies.
Take a little amount, about a teaspoon of the olive oil a few hours before bed. This technique works wonder.
7. Tongue And Throat Muscles Exercise
Constantly exercising the tongue and throat muscles is a great anti-snoring remedy that work. Such exercises strengthen and train the muscles making them resistant to airflow vibrations.
Practice pronouncing the vowel sounds loudly several times a day. You can also open your mouth wide while contracting the muscles situated at the back of your throat. Do this up to five times on a daily basis.
Additionally, you can exercise the tongue by pursing them and the jaws by making regular side movements. These exercises when combined will tone the nasopharyngeal muscles and leave you less prone to snoring.
Exercise other parts of your body including the neck and shoulders. They help significantly in toning the throat muscles not to mention facilitate weight loss.
8. Eliminate Allergens
Allergens that cause snoring include dust and house pets. Allergens cause nasal and throat inflammation resulting in snoring. Your residence should be regularly dusted to reduce its accumulation.
Wash all pillows, beddings and upholstery regularly as they are holders of dust mites. Have separate sleeping quarters from pets such as cats and dogs. You should never sleep with them on the same bed.
9. Constant Hydration
When the body has enough water, nasal congestion is less likely to occur. Even when present the secretions will be finer and considerably reduce airflow resistance. Moreover dehydrated cells and muscles are more prone to vibrations from airflow causing snoring.
A good home remedy for snoring is to drink a glass of water some hours before bed time. Also, keep a bottle of water near the bed to drink in case you wake up in the middle of the night. This will keep your respiratory tract moist throughout.
10. Ant-Snoring Mouth Devices
Anti-snoring mouth devices are specially designed devices that ease respiratory airflow problems. They are shaped like the mouth guards used in sports. These devices work by bringing the lower jaw and tongue forward creating space around the throat thus increases airflow.
They can be offered by a dentist or made at home. Or you can opt to get one of high quality online such as SnoreRX.
11. Utilize Herbs And Vegetables
Herbs are a great natural and organic way to reduce snoring. It is also a cost effective method. Herbs such as golden seal mixed with licorice or Echinacea reduce nasal congestion thus alleviating snoring. Other beneficial herbs include sage herb, thyme, eucalyptus, nettle leaf tea and mint tea.
Common vegetables including garlic, horseradish and onions can be used to reduce sinus blockages. They also smoothen the respiratory tract. Moreover, they are known to soothe and reduce nasal and throat inflammation that aggravates snoring.
If you or your partner is a chronic snorer or just someone who snores occasionally, you have nothing to worry about. Millions of other adults have the same problem. However, by utilizing the anti-snoring remedies above you’ll be sure to start sleeping ‘snorelessly’ at night. Is that even a word? Well thanks for reading and I wish you a great night’s sleep.