How many of you are tired of your partner’s loud snoring all night? It would be frustrating. It’s a natural occurrence during a relaxed state when the throat moves during sleep. It can disrupt sleeping patterns, cause insomnia, and lead to irritability. Snoring also indicates sleep apnea, a life-threatening condition that needs medical attention caused by breathing obstruction. Regular snoring doesn’t affect sleep quality, but people who suffer fatigue, exhaustion, and sleepiness during the day would have severe snoring issues. Here we will share the ways to treat snoring with home remedies.
Prefer Side Sleeping
People who have snoring issues should follow this side sleeping trick. Use a body pillow to maintain the position. It can prevent the relaxed and untoned muscles in the throat from blocking breathing passageways. If you have a bed with recline control, then you can set the bed in an angled position to keep the nasal airway passages open.
Snoring can occur because of nasal or chest congestion, and peppermint oil can give relief from congestion. It is helpful in the sore throat and congestion in the nasal passageways. Goldenseal is another supplement to relieve congestion in the chest and nasal passages, usually available in powder form, or you can take it as liquid or capsule. Have a cup of herbal tea with peppermint and avoid caffeine intake because excessive caffeine would also disrupt the sleeping pattern.
Spearmint and Fenugreek
Digestion is essential for sleeping patterns and causes snoring. Fenugreek and spearmint are one of the fantastic herbs to cure snoring due to digestive issues. These herbs are helpful to get rid of the acid from the body and decrease the chances of snoring while you sleep. Fenugreek is helpful to treat sleep apnea which is for improving digestive issues that cause snoring.
Vitamin C also helps prevent snoring because it makes your immune strong. A healthy immune system can clear the sinuses because it can obstruct the airways and cause the mouth to open, and the fleshy extension hangs above the throat. Papaya and pineapple contain a sinus fighting element that will also help you treat snoring.
Eucalyptus and Peppermint
Eucalyptus would treat chest congestion, and for this, you need to apply eucalyptus oil to provide a snore-free night. To clear the sinuses, you can put the eucalyptus leaves in a steam inhaler and breathe through your mouth or nose. You can also take steam using a bowl by putting your head over a bowl of pure hot water and covering it with a towel to inhale it properly. Add five drops of eucalyptus and five peppermints essential oil to the bowl. Avoid taking steam that is hot and can burn you. Airways reduce the inflammation in nasal passages to deal with a snoring problem.
Use Nasal Strips
Nasal strips are used on the nose bridge to increase the space in nasal passages. It would make you breathe easier and reduce snoring. You should also try an external nasal dilator applied on the top of the nose across the nostrils. It can decrease the airflow resistance, which has made breathing much easier.
Limit the Alcohol Consumption
Alcohol consumption can disrupt your sleeping patterns. People with alcohol abuse would have more snoring issues because the throat and tongue are relaxed. Alcohol can be problematic with extreme relaxed states that obviously make your snoring worse. People addicted to alcohol should know how much this addiction will affect nighttime sleep. Avoid it for better sleep. You need to take alcohol recovery treatments to get rid of this abuse. Most people find these recovery programs a bit expensive, so insurance companies are there to provide health insurance plans for affordable and high-end facilities. They also provide coverage for substance use treatment. Aetna can help you to maximize the benefit of your insurance. If you live in Massachusetts, consult those rehab centers in ma that take Aetna insurance. Treatment for alcohol addiction is necessary, and if you are getting the best affordable recovery plan, what else do you need for sobriety.
Maintain The Weight
People who are overweight should consider weight loss because it helps to reduce the amount of tissues in the throat. Excessive tissues would cause you to snore. Make sure you are working hard on weight loss by reducing caloric intake. Try to eat in smaller portions and nutrient-rich foods. Incorporate exercise in your daily routine and get the help of a nutritionist for a diet plan.
Treat Chronic Allergies
Allergies can reduce the airflow through the nose and allow you to breathe through the mouth. It increases the chances of snoring which is a problematic situation. Prescription allergy medications are available in a variety of forms such as nasal sprays, pills and liquids. Talk with a doctor who would prescribe the allergy medications to improve the conditions.
Regular Throat and Tongue Exercises
The throat and tongue should be stronger to avoid relaxation of the throat area. Put your upper and lower molars gently together. Open the mouth and focus on pressing the molar wide apart. You should repeat the regular throat exercise for 10-15 minutes. You would start feeling better in health.
Avoid Dairy Products
Drinking milk or having dairy products would make your snoring habit worse. Dairy products leave mucus in the mouth and throat. It adds to the blockage of the airways. When your stomach is full it will push up against the diaphragm and affect the breathing routine. Try to avoid eating a large meal before bedtime.
These are the ways to treat snoring with home remedies. Make sure you are following these strictly. There are many devices also available to get rid of snoring habits, such as an Anti-snore chin strap, Anti-snoring & Air purifier and much more. Get the help of experts to get rid of this habit. When you have signs of hypersomnia, gasping, or waking up with headaches, dry mouth, or sore throat, you need to consult the doctor.