Have you been struggling with snoring for a long time? Think about all the different solutions you’ve tried to stop it. You might have searched the web and attempted many remedies, but did any of them truly work? The key is following snoring remedies in a specific order—knowing which one to try first and which to try last.
Before diving into quick and effective solutions, let’s understand why snoring happens. It starts when air can’t move easily through your nasal cavity and throat. The main issue is relaxed oral muscles, which obstruct the airway and throat. When air tries to escape, it causes a vibration, leading to that annoying snoring sound.
Snoring can cause various problems, from poor sleep quality to sleep apnea, and even relationship issues. If your snoring keeps your partner awake, it’s time to take action. Identify the root cause before it gets worse and choose the most appropriate remedy.
What is Sleep Apnea? Sleep apnea is a serious condition that can become life-threatening. Medically known as Obstructive Sleep Apnea (OSA), it occurs when the upper airways are blocked partially or completely, leading to poor sleep as you may wake up to breathe again. If you’re constantly tired and experiencing extreme daytime fatigue, consult your doctor immediately, as this can lead to heart disease.
If your mouth stays closed when you snore, the problem lies with your nasal cavity and tongue. If your mouth is open, the issue is usually with your throat, possibly obstructed by fatty tissues or relaxed muscles. Persistent snoring, regardless of position, might require surgery. However, try losing weight through regular exercise first.
Here are the top five remedies for snoring, which you should follow in order:
1. Calculate BMI and Lose Weight
Check your BMI (Body Mass Index), and if you’re overweight, losing weight is essential. Excess fat in the oral region weakens muscles, causing them to collapse during sleep. Avoid quick-fix diets or medications, as they can cause other issues. Regular exercise, like jogging for 30 minutes each morning, can help. Men often need to work harder as they have narrower nasal cavities than women.
2. Change Your Sleeping Posture
Sleeping on your back can cause oral muscles to collapse easily, leading to snoring. Try sleeping on your side instead. Use a full-sized body pillow for support or try the tennis ball technique, where you sew a ball onto the back of your pajama top to prevent rolling onto your back.
3. Avoid Alcohol and Smoking
Alcohol relaxes muscles, while smoking changes muscle tone over time. If you snore after drinking alcohol, reducing your intake can help. Avoid drinking a few hours before sleep, and limit yourself to a small amount daily. For smoking, consider alternatives and consult your doctor for the best advice.
4. If You Have Dust Allergies, Change Pillow Covers Frequently
Dust mites on pillow covers can trigger allergies that lead to snoring. Change your pillow covers every 15 days. Avoid setting your pillow too high, as this can cause neck pain.
5. Drink Plenty of Water and Fluids & Take a Hot Shower Before Bed
Stay hydrated to prevent sticky nasal secretions. A hot shower before bedtime can help clear nasal passages.
You might find some quick relief options like anti-snoring pills or devices, but before spending money on these, try these natural remedies that you can easily do at home without special guidance.