Snoring happens when air can’t move freely through your nose and throat while you are sleeping. This makes the surrounding tissues vibrate, which intimately makes you snore. People who often snore have ‘floppy’ tissue which is prone to vibrate.
Not only snoring is a nuisance, but 75% of people who snore have obstructive sleep apnea which further increases the risk of developing heart disease. So, you need to stop snoring and here are some natural ways to do that. (Also read: How To Deal With A Partner Who Snores)
1. Open nasal passages: If your nasal passage is clogged or narrowed due to cold or other blockage, the air is likely to produce snoring. Rinse your nose with warm saltwater to help open the passage. Nasal strips may also work to lift nasal passages and open them up.
2. Change your sleep positions: Snoring is linked to your sleep pattern. For example, if you are lying on your back, the base of your tongue and soft palate collapse to the back wall of your throat. This causes a vibrating sound during sleep. If you sleep on your side, it may help you. If snoring continues regardless of the sleep position, you need to consult a doctor.
3. Lose weight: If you have started snoring after recent weight gain, lose weight to fix the problem. You might have gained weight around your neck area. It reduces the internal area of the throat, making it likely to collapse during sleep, triggering snoring.
4. Practice good sleep hygiene: Poor sleep hygiene can lead to snoring. Working for long hours without getting enough sleep results into snoring. It means when you hit the bed you are too tired, muscles become floppier, that creates snoring.
5. Avoid alcohol and sedatives before going to bed: You won’t believe but alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it snore. Avoid consuming alcohol 4-5 hours before you sleep.
6. Change your pillow covers and bed sheets: Allergens present in pillow covers and bed sheets may contribute to snoring. Dust mites accumulate in pillows and cause allergic reactions that can lead to snoring. You need to change the covers once in a week to avoid allergens.
7. Stay hydrated: You should consume plenty of water and other fluids as secretions in your nose and soft palate become stickier when you’re dehydrated. This can create more snoring.