If you snore during sleep, then you need ways to help snoring because it’s possible you are unaware of the noise you are producing. If you are sleeping with a partner, it is safe to assume they are aware of it! When you snore, you are doing your own unique form of noisy breathing, which disrupts your sleep and your partner’s sleep. One of the negative effects of snoring is disturbed sleep, which can lead to tiredness during the day.
When we sleep, the muscles in our throats relax. Tongue retraction causes the throat to constrict and widen somewhat. Some people make the “snnnnnnooore” sound because their throat walls shake when they breathe. Because the muscles in the throat loosen more as we become older, snoring is more common among the elderly. Obesity can exacerbate snoring, which increases the amount of fat in the neck. Snoring severity can be affected by various factors, including the shape of the nose and throat, the amount of alcohol consumed, and even the posture in which you sleep.
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5 Best ways to help snoring at home
If you snore regularly, see your doctor immediately to ensure you don’t have obstructive sleep apnea or another health problem. If you’re a novice log sawer, there are a few simple home cures for snoring prevention that can keep the peace and quiet in your home.
1. Use a Humidifier to Help With Snoring
Air conditioners and heaters dry up the interior air, irritating the delicate tissue in the nose and throat. A cool air humidifier makes Inhaling through the nose more comfortable and easier. The humidifier could benefit from a few drops of essential oil. Snoring assistance comes from peppermint, tea tree, and eucalyptus oils. A humidifier will also help your snoring dog!
2. Take a Shower
Before bed, take a hot, steamy shower to relieve nasal congestion and make breathing easier. You can also inhale steam by placing a bowl of boiling water on a table (and adding essential oil if wanted) and leaning over it. Take a deep breath in. Drape a towel over your head to create a tent effect that focuses the steam onto your face. Allow at least 5 to 10 minutes for results to appear.
3. Lubricate The Throat
Olive oil is a powerful anti-inflammatory that can help reduce edema in the lungs. It also soothes pain and lowers snoring-causing throat vibration. Before bed, take a shot glass full of olive oil (two to three sips).
Honey is also anti-inflammatory and coats the throat, which reduces snoring vibrations. Drink one teaspoon of honey in a cup of hot water or a cup of chamomile or ginger tea between dinner and bedtime. Chamomile is well-known for its ability to relax muscles and nerves, allowing you to sleep soundly. Ginger contains antibacterial properties.
4. Use Herbals
If you snore, you might consider utilizing natural herbs to help you sleep better and wake up feeling refreshed. Peppermint has anti-inflammatory characteristics that can help open up the entire respiratory system when consumed. Gargle with a drop or two of peppermint oil in a glass of warm water before bed to help you sleep better.
An antibacterial and antiseptic, turmeric is one of the greatest medicines for snoring. Curiously, adding turmeric to milk enhances these characteristics. As a result, it’s a fantastic immune system booster. To stop snoring, two teaspoons of ground turmeric in a cup of hot milk is an ancient Ayurvedic method. Sip 30 minutes before bedtime.
5. Sleep on Your Side
Sleeping on your back might cause snoring by causing the tongue to migrate backward into the throat. Sleeping on your side reduces snoring. The best sleeping posture to stop snoring is on your side. Your pillow can be your best or worst ally. Check your pillow for optimum head and neck support.
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