5 Best remedies for bad snoring
Have you ever been kept awake by bad snoring (or kept someone else awake with your own snoring)? Either way finding the best remedy for snoring is key to sleeping well.
Snoring disrupts your sleep, and if left untreated, will continue to negatively affect your sleep quality over time (and the sleep quality of those you love) and can lead to sleep deprivation.
Luckily, there are solutions to help you deal with snoring, including some handy anti-snoring devices. But first, let’s explore why you snore – so that you can find a solution that suits your sleep needs.
What causes bad snoring?
Snoring occurs when air gets trapped in the airways of your nose and throat while you’re sleeping. The trapped air causes the tissues in your airways to vibrate, which results in the loud sound. A person who snores can have more throat and nasal tissue which adds to the vibrating sound.
Your sleep position may be causing you to snore. If you sleep on high pillows, the position of your neck could be blocking your airwaves, leading to bad snoring. Excessive weight, already a risk factor for several health issues, can also lead to snoring by weakening the muscles around the nose and throat.
Other causes include:
- Alcohol: having a drink before bed can affect the quality of your sleep. Alcohol is a sedative and helps to relax the muscles in the body – including the muscles around your nose and throat, resulting in snoring.
- Colds: when you’re feeling under the weather with congested sinuses, your swollen nasal tissue tightens and restricts your airways. Because you have to breathe through your mouth, you tend to snore.
- Allergies: allergens can cause the nasal passage to swell and irritate the nose and throat through itchiness, soreness and inflammation. This makes it difficult to sleep because you can end up breathing through your mouth. A blocked nose can also result in suction in the airways being restricted, leading to the soft palate making the vibrating sound.
- Mouth anatomy: the size and thickness of your palate can determine if you’ll be more at risk for snoring. If the uvula, which is the triangular piece of tissue found at the back of your throat, is long, it can affect your breathing, restricting the flow of air and resulting in snoring.
What is the best home remedy for snoring?
You don’t have to suffer from snoring or be self-conscious about going to sleep. There are home remedies that can aid in eliminating or reducing bad snoring altogether.
1. Adjust your sleeping position
Your sleeping position could help to remedy your snoring. Sleeping on your side can prevent your tongue from slipping into the back of your throat and adding to the vibrating sound. To make sleeping on your side more snug and relaxing, use a full-body pillow to support your body weight.
2. Treat any allergies
Studies show that allergies affect 10% to 25% of people. Generally, the causes of allergies are multiple and can be a result of exposure to pollen, dust, a change in season or a sinus infection. The most common symptoms include sneezing, a blocked nose, inflammation in the nose, mouth and throat, and postnasal drip. A doctor can help you clear up your allergy.
3. Watch your diet and alcohol intake
Did you know? Some of the healthiest foods in our diet actually cause snoring. Vegetables like potatoes and broccoli are the biggest offenders, while the wheat grain found in bread, cakes and baked goods can also be to blame.
Other foods to avoid before bed are dairy and meat. The high protein in these foods can trigger excessive phlegm production.
4. Make use of nasal strips
If you know for sure that your snoring is caused by nasal congestion, then nasal strips can help provide relief and unblock your airways.
5. Elevate your head
When your head is elevated above your body, this puts less pressure on the nose and throat. Lying on your back makes you more likely to snore because your tongue can roll back and block the airways.
How can snoring affect sleep quality?
Although we may all snore occasionally, bad snoring can affect more than just your sleep quality. If left untreated, it can lead to daytime drowsiness and sleepiness, affecting your quality of life.
Why sleep is important
Poor sleep can lead to long-term health problems. Which is why it’s so important to get good quality sleep to boost your energy, replenish your cells and tissues and rest your muscles.
By using natural remedies to treat snoring or by consulting your doctor, you can take back control of your sleep and enjoy all the benefits of a healthy sleep cycle.