Snoring is indeed a dreadful experience not only for the victims, but also for the people around them. Besides affecting your sleep cycles, it might also indicate a serious underlying condition demanding immediate medical attention. However, there are multiple ways of addressing this issue and bringing it under control.
Your sleeping position can make a difference
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A number of studies conducted in the past have revealed that, sleeping in the supine position shares an intimate connection with snoring. This is primarily because lying on your back can reduce the internal diameter of your throat, which might restricts the airways and create a vibrating sound. Changing your sleep posture can effectively deal with this issue.
If you are not used to sleeping on your side, you might consider placing a full-length pillow on your bed, or have a tennis ball sewn to your nightdress. These simple measures can easily prevent you from falling asleep on your back. However, if you continue to snore with equal momentum while sleeping on your side, it is highly recommended that you get in touch your physician for ruling out serious conditions such as sleep apnea.
Treating yourself to a few cups of chamomile tea
Trust the anti-inflammatory properties of chamomile for taking care of your snoring. But please do not have unrealistic expectations. Be consistent in your efforts, and the results would be evident after a reasonable period of time. Chamomile has a soothing effect on your muscles and nerves. By easing the tension, it promotes sound sleep and helps to reduce snoring.
- Place a chamomile tea-bag in a cup of water and allow it to come to a boil.
- Strain the liquid and give a few minutes for cooling
- Take a few sips at bedtime and cherish those hours of peaceful slumber.
Chin straps
Anti-snoring chin straps are specifically designed to keep an individual’s mouth shut during the hours of sleep, and to facilitate breathing through the nostrils. These are easily available in the market and require to be fitted over your head and underneath your jaws so that your chin is firmly held, and it does not fall back even when you are in a state of deep sleep.
Get rid of those old pillows
For how long have you been sleeping on those old, worn out pillows? Perhaps you have lost count of the number of years! Your old pillows have become such an inseparable part of your comfort zone that you cannot imagine getting rid of them even in your worst nightmares! But did you know that those pillows happen to be a veritable hub of dust mites and allergens? These can trigger allergic reactions within your body, which in turn can lead to snoring due to the obstruction of nasal pathways.
If you cannot afford to part with your old pillows at any cost, you can invest in a set of pillow covers and make sure that they are scrupulously clean at all times. Washing them at least once a week with lukewarm water and a disinfectant is an absolute necessity.
Keeping yourself well hydrated
Dryness often leads to irritation of the membranes which as present in your throat and nose. Keeping yourself well hydrated by the consumption of plenty of fluids can significantly improve the moisture index. Clogged passages due to dried up nasal secretions is very common when your body is dehydrated. You must drink at least 3-4 liters of water a day. Fresh fruit juices, broths and herbal concoctions can immensely help in relieving your congestion.
Do steer clear of alcoholic drinks and sedatives, because they are known to aggravate the problem of snoring. Before hitting your pillows at night, you can soak in a tub of warm water, or go for a hot shower in order to open up the nasal passages. You will not only enjoy a much qualitatively superior sleep, but also a much quieter one in the absence of snoring!
Since breathing occurs through the nose, you get to enjoy an uninterrupted sleep with remarkably reduced snoring.
Mouthpieces
Snoring mouthpieces are frequently used for minimizing the intensity of the problem. They are fitted into the mouth and help in maintaining the lower jaw in the correct position. This does not allow the tongue to fall back and block the airways. It is this blocking which gives rise to the loud, unpleasant sound of snoring. Although it might fail to eliminate your problem completely, investing in a few reliable anti-snoring devices can fetch some amount of relief in your daily life.
Anti-snoring sprays and pillows
Anti-snoring pillows are extremely popular and are especially constructed for a more comfortable position of sleeping so that the airways remain open. They support the neck in a unique manner for creating an ideal breathing alignment and reducing constrictions. Some of them are also designed to ensure that you sleep on your side instead of your back.
Snore sprays are formulated for working on the linings of nostrils in order to maximize breathing area and curb snoring. Sprays have relatively mild effects, so they are best used in combination with other techniques such as anti-snoring pillows or nasal strips which reduce nasal congestion.
Peppermint for promoting trouble-free breathing
The powerful anti-inflammatory properties of peppermint promote better breathing by reducing the swelling of membranes due to cold and dry climatic conditions or allergies.
- You can add some drops of peppermint oil to your humidifier before going to bed. Keep it on throughout the night for de-congesting your airways.
- If you wish to gargle at night, then add a drop of peppermint oil to the glass of water. Rinse well to avoid a bitter after-taste.
Resorting to highly advanced medical devices
If your snoring habit is making life really difficult for you, consulting an ENT would be a great decision for figuring out a permanent solution. The doctor might recommend a CPAP or continuous positive airway pressure device, for blowing in pressurized air which would enter a mask placed over your face or your nose.
You could even opt for palatal implants which involves the insertion of tiny plastic structures into your soft palate. This would prevent the palate from collapsing, which happens to be one of the most common reasons behind snoring.
Clearing your nasal passages with garlic
Garlic can fetch you immense relief from those bouts of snoring due to sinus blockage. Garlic aids in clearing the accumulated mucus in your nasal passages. It also has terrific anti-inflammatory properties which is extremely beneficial for your respiratory system.
- Include lots of garlic in your recipes for deriving maximum advantages.
- Unless you are averse to the strong odor, chewing a couple of raw cloves of garlic at bedtime can work wonders!