If you are looking for remedies for snoring, consider these effective natural ways as effective snore remedies. Read and incorporate them for good results in sleep.
Everyone is familiar with the common sleeping habit ‘snoring’. As per research, more than half of the population snore, 25% are habitual snorers. The disturbed sleep caused by snoring leads to many health issues like high blood pressure, heart diseases, daytime fatigue, irritation, lack of focus, etc. While there are medical ways other than snore remedies, treating it initially with natural anti-snore remedies is good. Here are some effective ones to consider.
- Lose weight:
Overweight people are more likely to snore because the extra fats around the neck narrow the airway passage resulting in vibration and snoring sound. Losing a couple of kilos is one of the simple remedies for snoring to get away from a noisy night. One can lose weight with a healthy diet, regular exercise, and good sleep.
- Change in sleeping posture:
If you have noticed that sleeping on the back is causing loud snoring, it is time to change your sleeping posture to sideways. Sleeping on the back pushes the throat muscle and tongue, causing blockage and snoring sound. Using an anti-snoring pillow is a perfect snore remedy.
- Elevate your head:
If the sideways sleeping is not helping reduce snoring, the head’s proper elevation might do what is needed. Using the right pillow or even two pillows helps elevate the head that eases breathing by creating enough space in the nasal passage. These are good anti-snore remedies if the snoring is mild and not acute.
- Keep yourself hydrated:
Water consumption and snoring are connected. Since dehydration leads to hardening of the nose mucus, which creates difficulty in breathing. Hence, drinking enough water is a good idea to be away from the snoring noise.
- Use humidifier:
Dry air is also one of the root causes of snoring. One of the best remedies for snoring is using a humidifier for the extra moisture in the air. It helps to lubricate the throat, making the airflow easy with no congestion and vibrations.
- Regular tongue and throat exercise:
The snoring sound occurs when the tongue and throat muscles get relaxed. The right anti-snore remedy is to exercise regularly to strengthen the muscles. Some of the easiest exercises are singing or placing the tip of the tongue behind the top of the teeth, sliding back and forth a few times a day, and many others.
- Cut down on inflammatory food:
Gluten products and dairy items cause inflammation in the nose and throat tissues. Thus, one should avoid consuming these items, especially before bedtime. Choosing some alternatives is the easiest snore remedy in such a case.
- Take steam:
Out of many snore remedies, facial steam just before bedtime is equally effective. It helps to clear the stuffy nose because of allergy, cold, or otherwise. One can also use anti-snoring nasal spray.
- Cut down on sedatives:
Sedatives like alcohol, smoking, or sleeping pills relax the throat muscles causing vibrating sounds. Thus, one should avoid its consumption at least a few hours before bedtime for a peaceful sleep.
The above remedies for snoring are a natural and effective way to deal with snoring habits. If nothing of the above works, consulting a doctor for medical help is the next step towards combating the snoring problem.
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