Stop Snoring Natural Cures
What is Snoring?
For snoring to happen, the soft palate i.e. the portion at the back part of the roof of your mouth vibrates. Why do we snore? The muscles which support the upper airway in the back of your throat and keep it open, get relaxed while sleeping. With each breath, the extra tissue in the palate and fleshy piece between the tonsils (the uvula) vibrates. This vibration creates the snoring sound. The airway narrows down in some people and can close at any point. This narrowing can create the sound of snoring.
Causes of Snoring
Natural snoring causes are different for each person. It is important to be aware of the reason for snoring as it helps you understand and deal with the cause of snoring in order to get a good night’s sleep and let others around you sleep undisturbed.
Obesity, alcohol and drug abuse, excessive smoking, respiratory problems in people with sinusitis and/or asthma, hereditary disorders and birth defects such as those seen in cleft palate , narrow throat and large adenoids, incorrect sleeping position and advancing age are some causes for snoring. Men are more likely to snore than women as their nasal passages are more narrow than a woman’s.
Obstructive sleep apnea is a condition in which the upper airways get obstructed. There is a reduction is blood oxygen saturation due to repeated pause in breathing during sleep, despite effort to breathe. These breathing pauses are called apnea.
Home Remedies for Snoring
How do you stop snoring? Can you prevent snoring? These are questions which you may have lingered upon when you get disturbed with your spouse or a family member’s loud snoring. Some simple and natural snoring treatments can help you deal with a troublesome snoring partner.
1) Clear nasal congestion: A stuffy nose can create a vacuum in your throat and give rise to snoring. A humidifier in the room can reduce nasal congestion and give relief from snoring particularly to those with respiratory problems arising out of allergies, sinuses and/ or asthama.
2) Weight loss: If you are overweight or obese, it is common to have obstructive sleep apnea which causes you to snore. In such cases, weight loss with a healthy diet plan and regular exercise can help reduce or stop snoring.
3) Stop smoking: Staying away from smoke reduces nasal congestion and mucous in the throat that cigarette smoke can give rise to. A smoker usually breathes through the mouth. Once you stop smoking, you tend to breathe through your nose which allows air to flow more freely into the lungs. Improved breathing reduces chances of snoring.
4) Restrict alcohol intake: Alcohol relaxes soft tissues and throat muscles which are responsible for sleep apnoea and snoring.
5) Sleeping position: Sleep posture affects snoring. Sleeping on your back worsens snoring as the tongue falls back and blocks airways. This gives rise to snoring. Sleeping side ways on any one side reduces snoring.
6) Exhaustion and fatigue can lead to loud snoring. De-stress activities and meditation are essential to calm down and stay in control over snoring.
7) Disciplined lifestyle: Eating and sleeping on time and a disciplined lifestyle is essential. Timely sleep and drinking plenty of water are important.
8) Avoid sedatives as they depress the central nervous system and relax muscles/ tissues in the throat resulting in apnea and labored breathing. Sedatives and tranquilizers are also linked to heart disease.
9) Use of nasal sprays, mouth and jaw support: Other snoring treatments involve use of Mouth Guards and Jaw Supports which keep air flowing freely. Nasal strips and nasal sprays may also be effective to stop snoring.
10) Surgical and Laser options are available which you could discuss with a dentist or surgeon.
Snoring can cause sleep disorders so it is best to take proactive steps to control this problem before it can cause other health and relationship problems.