If you snore, it’s possible you are unaware of the noise you are producing. If you are sleeping with a partner, it is safe to assume they are aware of it! When you snore, you are doing your own unique form of noisy breathing, which disrupts your sleep and your partner’s sleep. One of the negative effects of snoring is disturbed sleep, which can lead to tiredness during the day.
When we sleep, the muscles in our throat relax. Tongue retraction causes the throat to constrict and widen somewhat. Some people make the “snnnnnnooore” sound because their throat walls shake when they breathe. Because the muscles in the throat loosen more as we become older, snoring is more common among the elderly. Obesity can exacerbate snoring, which increases the amount of fat in the neck. Snoring severity can be affected by various factors, including the shape of the nose and throat, the amount of alcohol consumed, and even the posture in which you sleep.
If you snore regularly, see your doctor immediately to ensure you don’t have obstructive sleep apnea or another health problem.
If you’re a novice log sawer, there are a few simple home cures for snoring prevention that can just keep the peace – and quiet – in your home.
Use a humidifier to help with snoring.
Air conditioners and heaters dry up the interior air, irritating the delicate tissue in the nose and throat. Inhaling through the nose is more comfortable and easier with a cool air humidifier. The humidifier could benefit from a few drops of essential oil. Snoring assistance comes from peppermint, tea tree and eucalyptus oils. A humidifier will also help your snoring dog!
Take a shower.
Before going to bed, take a hot, steamy shower to relieve nasal congestion and make it easier to breathe. You can also inhale steam by placing a bowl of boiling water on a table (and adding essential oil if wanted) and leaning over it. Take a deep breath in. To create a tent effect that focuses the steam onto your face, drape a towel over your head. Allow at least 5 to 10 minutes for results to appear.
Lubricate the throat.
Olive oil is a powerful anti-inflammatory that can help reduce edema in the lungs. It also soothes pain and lowers snoring-causing throat vibration. Take a shot glass full of olive oil (two to three sips) before bed.
Honey is also anti-inflammatory and coats the throat, which reduces snoring vibrations. Drink one teaspoon of honey in a cup of hot water, or a cup of chamomile or ginger tea, between dinner and bedtime. Chamomile is well-known for its ability to relax muscles and nerves, allowing you to sleep soundly. Ginger contains antibacterial properties.
If you snore, you might consider utilising natural herbs to help you sleep better and wake up feeling refreshed. Peppermint has anti-inflammatory characteristics that can help open up the entire respiratory system when consumed. Gargle with a drop or two of peppermint oil in a glass of warm water before bed to help you sleep better.
An antibacterial and antiseptic, turmeric is one of the greatest medicines for snoring. Curiously, adding turmeric to milk enhances these characteristics. As a result, it’s a fantastic immune system booster. Two teaspoons of ground turmeric in a cup of hot milk is an ancient Ayurvedic method to stop snoring. Sip 30 minutes before bedtime.
Sleep on your side.
Sleeping on your back might cause snoring, by causing the tongue to migrate backwards into the throat. Sleeping on your side reduces snoring. The best sleeping posture to stop snoring is on your side. Your pillow can be your best or worst ally. Check your pillow for optimum head and neck support.
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