Snoring is more than just an annoying nighttime quirk; it can actually cause serious health problems. Loud snoring can be an indicator of sleep apnea, which is a chronic condition that causes breathing to stop and start during sleep.
The good news is that there are many natural ways to help reduce snoring and improve sleep quality. Making small changes to your lifestyle can make a big difference.
1. Change Your Sleeping Position
Snoring is not only a nuisance for bed partners and can be a sign of a more serious condition like sleep apnea, it also interferes with the quality and duration of your sleep. Luckily, making a few simple adjustments in your sleeping position can make a significant difference and help you and your partner get better rest.
Back sleeping tends to narrow the airways and increase snoring. You can try propping your head up with pillows or using devices that encourage side sleeping. Another trick is to sew a tennis ball into the back of your pajamas to discourage rolling onto the back.
You can also try a nasal strip or internal nasal dilator to widen your nasal passages. These small devices stick to the outside of your nose and are available at most drug stores for relatively low cost.
2. Change Your Diet
Snoring is more than an annoyance to those around you; it can also indicate a serious health condition, like sleep apnea. But snoring can be treated with some simple lifestyle changes, from eating healthier foods to eliminating certain beverages.
Alcohol and sedatives relax throat muscles, which can contribute to snoring. Avoiding them or drinking them a few hours before bed can help ease your snoring.
Staying hydrated is also crucial. Dehydration can cause secretions in your nose and soft palate to become stickier, which can lead to more snoring. Drinking at least 11 cups of water per day can help keep your throat moist and reduce snoring. You can also add moisture to your room by using a humidifier.
3. Change Your Sleeping Habits
Snoring is more than just annoying, it can also strain relationships at home and may indicate a serious health problem like sleep apnea. If you snore frequently, consult your doctor for advice and treatment options.
Some sleeping habits can worsen snoring, such as drinking alcohol within three hours of bedtime and smoking. These can relax throat muscles and cause them to vibrate, leading to snoring.
Avoiding these habits can help reduce or eliminate snoring. Other tips for improving sleep include staying hydrated by drinking water and using a humidifier in your bedroom. In addition, allergy medications can help relieve congestion and snoring by increasing airflow. If you suffer from a deviated septum, you can also get relief with internal nasal dilators or nasal strips that pull the sides of your nose open to allow more room for breathing.
4. Exercise
Loud snoring can lead to a poor night’s sleep and reduce the quality of life. It can also indicate a serious health problem like obstructive sleep apnea, which may require medical treatment to prevent severe consequences.
Research has shown that exercise can help with snoring. Exercise helps to strengthen muscles in the face, throat and tongue. These muscles are responsible for keeping the airway open during sleep. When these muscles are weak or too relaxed, they can collapse and cause snoring.
Other forms of exercise can also help. A regular exercise routine can help with weight loss, which in turn can decrease snoring. Additionally, nasal strips and dilators can be used to keep airways open. If you are a smoker, quitting smoking can also make a significant difference. Injection snoreplasty (a radiofrequency procedure that shrinks excess tissue in the soft palate) is another effective option for snoring relief.
5. Clean Your Nose
Snoring is more than a nighttime nuisance; it can disrupt sleep for everyone in earshot and contribute to daytime fatigue. It can also strain relationships and lead to health problems if left untreated.
There are many ways to help with snoring naturally. Regular exercise and maintaining a healthy weight can prevent fat tissues from narrowing your airways, reducing snoring. Avoid beverages containing alcohol and sedative medications before bedtime, which can cause your muscles to relax and restrict breathing.
Taking over-the-counter cold and allergy medicines can clear your nasal passages and improve airflow. If you have a deviated septum, your doctor may recommend surgery to reshape the cartilage and bone to reduce snoring. Humidifiers can add moisture to the air, which lubricates your throat and makes it easier for you to breathe. Essential oils like peppermint and eucalyptus can break mucus in the sinuses and throat, while lavender promotes relaxation and triggers sleep.
6. Take a Hot Bath
Allergies in your bedroom can cause nasal passages to swell, leading to a loss of space for airflow. When this happens, snoring occurs. You can prevent this by dusting your ceiling fan, washing your pillows and bedding, avoiding animal dander or using allergy shots.
Taking a hot bath or shower can help to open up your nasal passages prior to sleep. Adding essential oils such as peppermint, tea tree oil or eucalyptus oil to your bath will add additional benefits to your breathing.
Sticking to good sleep habits, such as establishing a regular sleep schedule, keeping a cool bedroom and avoiding stimulants such as caffeine close to bedtime will also help to improve your snoring. If your snoring persists, consult with your doctor about medical treatment. Snoring can be a sign of underlying health issues, such as sleep apnea.
7. Use a Facial Steam Bowl
While snoring might seem like a minor nuisance, it can negatively impact the quality of sleep for both the snorer and their sleeping partner. It can also lead to a number of health issues, including daytime fatigue, high blood pressure, memory problems and morning headaches. Therefore, it is important to address snoring as soon as possible.
Fortunately, there are several natural ways to reduce or eliminate snoring. Changing your diet can help, as well as using nasal strips or nasal dilators to keep the nasal passages open during sleep. Adding some exercise to your routine can strengthen throat muscles and improve the flow of air through the nose and mouth. Elevating the head with extra pillows can also open the airways and alleviate snoring. Finally, it is important to drink plenty of water to stay hydrated.
8. Use a Humidifier
Snoring is more than just a nuisance; it can cause problems for the snorer and his or her partner. It can also indicate a serious health condition, such as sleep apnea.
Many of the same natural techniques that help people stop snoring can also reduce or prevent obstructive sleep apnea. These include avoiding large meals before sleeping, limiting alcohol consumption and stopping smoking.
Using a humidifier can help to soothe the tissues in the nose and throat, making it easier for air to flow freely. Certain herbal remedies, such as chamomile or eucalyptus, may help as well. These herbs can help to calm the muscles in the throat, and they may also reduce congestion. Nasal strips and a special pillow designed to support the neck can also help to open nasal passages. A CPAP machine, which blows air into the nose and throat to keep the airway open, is another treatment option.
9. Use a Mouthpiece
Severe snoring may require professional advice, and medical researchers are continuing to develop new treatment methods. One such technique involves a mouthpiece that keeps the tongue and throat from collapsing in the back of the throat, which creates the vibrating noise associated with snoring. Another surgical option is uvulopalatopharyngoplasty (UPPP), which helps to widen the middle part of the throat. A less extreme alternative is radiofrequency tissue ablation, which uses a low-intensity signal to decrease the amount of tissue in the palate and throat.
Snoring is more than just a nighttime nuisance; it can strain relationships and lead to fatigue throughout the day. Taking action to reduce snoring can improve the quality of sleep for everyone involved. Moreover, it can help to identify serious conditions such as sleep apnea, which could worsen if left untreated.
10. Try Aromatherapy
Snoring is not only annoying to your partner, but it may also indicate a serious health condition like sleep apnea. Fortunately, there are many ways to reduce or eliminate snoring. You can try anything from adjusting sleeping positions to using a mouthpiece to losing weight. If you don’t improve your snoring, you should consider seeking medical treatment.
If you’re overweight, losing weight can help with snoring because excess tissue can cause the throat muscles to relax. You should also avoid drinking alcohol and taking sedatives before bedtime. If you’re a regular smoker, quitting smoking can also decrease snoring. Elevating your head during sleep by using pillows can also open the airways and reduce snoring. You can also buy pillows specifically designed for this purpose.
