Not only does excessive snoring hinder a sound sleep but also becomes a regular and bigger nuisance for family members and roommates. Apart from being an embarrassing problem, 75% of the people who snore have found to be suffering from an ailment called obstructive sleep apnoea which can later cause dangerous heart diseases. Narrow airways in the nose and throat and obstructed flow of air through these tracts cause creation of sounds while sleeping or snoring.
Health issues like obesity, cold, sinus etc; fatigue; poor sleeping etiquette; and unhealthy diet and lifestyle are some common causes of snoring. This noisy issue can however be dealt with proper medication, therapeutic alternatives, therapies, exercises and healthy change in lifestyle.7 easy and natural ways to get rid of this noisy problem are:
1. Altering Sleep Position
Certain sleeping postures also cause this noisy issue of snoring. People who sleep flat on the back snore more than ones who sleep sideways. This is because while sleeping on the back, the soft palate and the base of the tongue relax and collapse on the walls at the back of the throat and in course block the air passage. This causes a vibrating noise during sleep and creates snores. Placing a full length pillow on one side of the body helps to maintain the sideways sleeping position throughout the night and reduces snoring considerably.
2. Weight Reduction
Increase of weight around the neck, accumulation of fatty tissues and poor muscle toning narrows and squeezes the throat and obstructs the oropharynx at night thereby causing snoring. Over weighted people are more likely to snore as compared to thin people.
3. Restricting Alcohol And Smoking
Drinking alcohol and smoking tobacco should be complete no if one intends to curb snoring. Drinking alcohol, smoking tobacco and consuming sedatives minimises the resting tone of the muscles behind the throat and thus cause snoring. Drinking alcohol or puffing a cigarette about 5 hours prior bedtime can worsen snoring and people who otherwise do not suffer from this irritating issue and also likely to snore after consuming alcohol and smoking.
4. Proper Sleep
Working hard without getting proper rest causes stress and tiredness. Over tiredness induces deeper and harder sleep at night which makes the muscles floppier thereby leading to increased snoring. Thus maintaining healthy sleeping habits helps to eliminate this noisy issue effectively.
5. Clear Nasal Passage
Snoring is caused by rapid movement of air through the nasal passage. When the nasal tract is narrowed and blocked due to cold, sinus etc, the process of inhalation becomes difficult and a vaccum is created in the throat. This consequently speeds up the movement of air in the nasal passage thereby causing increased snoring.
The nasal passage can be cleansed and unclogged by the simple process of pouring saline water through one nostril and expelling it out through the other. This can be done effectively and easily using a neti pot or nasal spray bottle. Nasal strips can also be used to lift the nasal passage and thus broaden them to restrict snoring. A warm bath before going to bed can also so wonders to eliminate this irritating nasal issue.
6. Comfortable Pillow
The curtains, bed sheet, pillows and the room in general are home to many allergens that cause snoring. Dust mites are such microbes that commonly accumulate in the pillows and cause allergic reaction in the body which leads to snoring.
Sleeping with pets in the bedroom also creates the same issue because like dust mites, animal dander are irritants, which when breathe in at night, also trigger snoring. Pillows and pillow covers should be washed weekly and replaced every 6 months to prevent microbe infestation and consequent allergies and snoring. One should never sleep with pets to avoid snoring effectively.
7. Staying Hydrated
Dehydration or insufficient intake of liquids can increase nasal secretion and make the soft palate stickier. Hence, this leads to increased snoring. Ideally women should consume 11 cups while men should 16 cups of water, whether from foods or beverages, each day to ensure apt hydration for the body. Maintaining the optimal water levels in the body helps to treat and prevent snoring naturally.
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