Snoring is very common in adults but it can also be frustrating, especially for those sleeping around you. Sometimes, it can also be indicative of underlying health issues. It results from the vibration of relaxed throat tissues as air passes through during sleep, creating unpleasant sounds. There can be many different snoring causes, some of which are completely harmless while others may need medical attention. If benign factors are to blame, then some straightforward home remedies can help alleviate snoring and restore peaceful slumber for both you and those around you. So, here are some simple snoring remedies you can try at home.
| Fun Fact:Did you know that the sound of snoring can reach noise levels as high as a jackhammer? Yes, snoring can sometimes be loud enough to rival the noise of construction equipment. |
Hacks to Help You with Snoring
Here are some of the best hacks you can follow in order to get rid of your habit of snoring:
- Change Your Sleeping Position
Position matters when it comes to snoring. Resting on your back can cause your tongue and soft palate to obstruct airflow, resulting in snoring. A simple solution is to switch to sleeping on your side. This adjustment encourages unobstructed air passage and helps reduce snoring, promoting more peaceful sleep. You can try using a body pillow, which can help you sleep comfortably on your side throughout the night.
- Use a Nasal Dilator or Nasal Strips
Nasal strips serve as a very common and effective form of snoring treatment. Placing stick-on nasal strips on the nose bridge can expand nasal space, optimising airflow and potentially eliminating snoring. Alternatively, consider using an external nasal dilator – a firm adhesive strip across the nostrils – to lessen airflow resistance, promoting easier and more effective breathing while you sleep.
- Avoid Drinking Alcohol before Bedtime
To reduce snoring, it’s advisable to abstain from alcohol consumption at least three hours before bedtime. Alcohol has the potential to relax throat muscles, contributing to snoring and disrupting sleep quality. The correlation amongst alcohol, snoring and sleep disturbances varies with dosage. If you typically consume multiple drinks, then consider moderating your intake. Should snoring persist, try refraining from alcohol closer to bedtime or contemplate reducing or eliminating alcohol consumption entirely.
- Maintain Healthy Weight
Address snoring by managing your weight effectively. Shedding excess pounds can reduce throat tissue that contributes to snoring. Embrace a healthier lifestyle by adopting balanced eating habits, focusing on nutrient-rich foods and moderating portion sizes. Regular physical activity also plays a crucial role in weight loss. If needed, then seek guidance from a healthcare professional or nutritionist to embark on a tailored weight management journey that may lead to reduced snoring and improved sleep quality.
- Maintain Good Sleep Hygiene
Unhealthy sleep patterns can exacerbate snoring tendencies. Prolonged work hours and insufficient rest can lead to overtiredness, causing muscles to relax excessively during sleep – a potential trigger for snoring. If this is what’s causing it, then the easiest snoring cure is to prioritise healthy sleep habits and ensure you consistently obtain 7-9 hours of quality sleep every night.
- Consider Changing Your Pillows
Combat snoring by addressing potential allergens in your sleep environment. Dust mites, often found in pillows, can trigger allergic reactions that contribute to snoring. Similarly, allowing pets in bed exposes you to animal dander, which is another common irritant. Take proactive measures such as placing pillows in the air fluff cycle periodically and replacing them every six months to minimise dust mites and allergen buildup. For enhanced allergen control, maintain a pet-free bedroom to promote smoother, snore-free sleep.
- Drink Lots of Fluids
Dehydration can contribute to stickier secretions in the nose and soft palate, potentially intensifying snoring. Ensuring adequate hydration is key. The Institute of Medicine recommends approximately 11 cups of total daily water intake for women and around 16 cups for men, encompassing fluids from both beverages and food.
- Try Mouth Exercises
Engaging in certain mouth exercises can serve as one of the most helpful snoring solutions. Known as oropharyngeal exercises, these activities have demonstrated success in snoring reduction. These exercises target key areas like the soft palate, tongue and throat muscles. By repetitively manoeuvring your tongue and various mouth components, you can strengthen these muscles, potentially contributing to a quieter sleep experience.
| Pro Tip:Singing can be a fun and effective way to tone your throat muscles and reduce snoring. Just a few minutes of vocal exercise every day can contribute to a quieter night’s sleep. |
- Avoid Taking Sedatives or Sleeping Pills
While sedative medications and sleeping pills can induce deep sleep, they might relax throat muscles excessively, contributing to snoring. Prioritise alternative methods for achieving a restful night’s sleep. Consult a healthcare professional who can provide guidance on adopting healthier sleep practices that promote both quality sleep and reduce snoring.
- Keep Your Head Elevated When You Sleep
One of the most effective home remedies for snoring is to elevate your head using extra pillows. This can aid in opening airways, potentially diminishing or eradicating snoring. Consider investing in bed risers or specialised pillows tailored to prop up the body and alleviate snoring.
Conclusion
Most of the time, these simple remedies and lifestyle changes can prove to be an effective snoring treatment at home. However, when snoring is accompanied by symptoms like gasping during sleep, morning headache, daytime fatigue or feeling unrefreshed upon waking, it could point to a larger issue, such as obstructive sleep apnea.
In such cases, addressing snoring directly may not be sufficient. If you suspect sleep apnea, then seek medical attention immediately. A proper diagnosis and treatment plan can not only reduce snoring but also alleviate associated symptoms, leading to more restful sleep and improved overall well-being.
