Snoring causes vibration of respiratory organs, such as – soft palate and uvula, making an unfriendly and irritating noise.
Snoring is usually related to a sleep disorder known as obstructive sleep apnea. Nevertheless, not all the sufferers who snore have obstructive sleep apnea.
Therefore, we have researched far and wide and listed down these 10 highly effective home remedies which can help you cure/reduce the snoring:
#1 Sleep on your side – there’s a good reason you don’t want to sleep on your back – in that position, your soft palate and tongue rest against the back of your throat, blocking the airway.
#2 Clear nasal passages – if you have a stuffy nose, rinse sinuses with saline before bed. Using a nasal decongestant, neti pot, or nasal strips can also help you breathe more easily while sleeping.
#3 Elevate your head – raise your head while sleeping on the bed by up to 4 – 6 inches. This makes your chest and head to elevate and stops snoring.
#4 Increase bedroom humidity – since snoring is a vibration from your throat and mouth, keeping these areas moisturized can help.
#5 Eat foods high in vitamin C – this may help prevent snoring because vitamin C helps promote a healthy immune system, and a healthy immune system can clear the sinuses (blocked sinuses promote snoring).
#6 Avoid drinking alcohol before you sleep (at least 4 hours) – this is because drinking alcoholic beverages reduces the muscle tone of your throat, that makes you more likely to snore.
#7 Turmeric – mix 1 tsp of turmeric in a glass of warm water. Consume it before going to bed. This will lower the congestion in the nasal tract, hence, reduce snoring.
#8 Peppermint oil – before going to sleep, pour a few drops of peppermint oil on your finger and rub this onto the lower portions on both the sides of your nose.
#9 Cardamom powder – add ½ tsp crushed cardamom seeds to 1 glass of warm water and drink it before bedtime.
#10 Lose the extra weight – when you’re overweight you may have extra tissues in the throat contributing to snoring. The more that blocks your throat the more air is interrupted as it flows over, creating the vibrations which result in the sound of snoring.
In general, the more frequent and louder you snore, the more likely it is related to sleep apnea. If these 10 home remedies haven’t helped your snoring, or if you experience snoring and heartburn, or snoring and chronic stuffiness, see a doctor.
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