Today's post is about something that has been tormenting many people for years... but unfortunately many do not take any action about it and just decide to live with that gruesome noise that has been tormenting them for years... SNORING!!!!
Snoring has been predominantly associated with men but did you know that there are many women who snore at night giving their partners sleepless nights??.. Somehow many people just don't talk about it and it has become a part of their lifestyle.. Even their partners have learnt to live over the years. Did you know that snoring has be come one the leading reasons for a divorce? yup, it's true... The sad part in these cases was that they were unaware that there are remedies to treat snoring be it Natural, Anti-Snoring Devices and even Surgery.. Well guys in this post, I am going to highlight some remedies that can help our snoring buddies and their poor partners who have been sleep deprived for years..
Before that, i am going to give you a brief on why do people snore. A person snores simply because he/she has an obstructed airway. This forces air to go through a narrow passage. This in turn creates vibration in the airway and results in snoring. Now what causes this narrowing of the air passage?
1) Overeating - Having late meals or eating too much for dinner causes a lot of pressure on our diaphragm. This in turn places pressure on the throat which causes passageway to narrow.
2) Alcohol - Alcohol is known too relax muscles in our body. Now, consuming them will only make it easier for throat flaps to collapse and obstruct the airway.
3) Sleeping Position - Incorrect sleeping posture is another cause of snoring. Therefore, it is advisable for those who snore not to sleep on their back because the tongue and the soft palate falls back into the throat. This hampers the proper passage of air.
Before that, i am going to give you a brief on why do people snore. A person snores simply because he/she has an obstructed airway. This forces air to go through a narrow passage. This in turn creates vibration in the airway and results in snoring. Now what causes this narrowing of the air passage?
1) Overeating - Having late meals or eating too much for dinner causes a lot of pressure on our diaphragm. This in turn places pressure on the throat which causes passageway to narrow.
2) Alcohol - Alcohol is known too relax muscles in our body. Now, consuming them will only make it easier for throat flaps to collapse and obstruct the airway.
3) Sleeping Position - Incorrect sleeping posture is another cause of snoring. Therefore, it is advisable for those who snore not to sleep on their back because the tongue and the soft palate falls back into the throat. This hampers the proper passage of air.
4) Allergies - Certain allergies can also lead to snoring. Yes, there are allergies that cause nasal congestion and eventually leads to snoring. Some problems arising out of these allergies are rhinorrhoea, post nasal drip, nasal congestion, sneezing and itching. Basically, nasal hypersensitivity leads to respiratory allergies. This causes swelling of the throat and nose which hampers proper breathing. The condition of the nasal airway that is affected due to this allergy is said to worsen at night.
5) Improper Breathing - Poor posture, muscle pressure especially in the throat, neck, and chest, allergies, can cause improper breathing. Improper breathing is when one breathes in through the mouth. This happens because of obstruction of the nasal passages, which causes instable flow of air in the throat. The soft tissue is the one that is most affected when you breathe through your mouth. Breathing through the mouth leads to snoring because the air flow through the mouth causes the tissues to vibrate.
Natural Remedies for Snoring: -
1) Change Sleeping Position
Those who sleep on their back are found to have higher chances of snoring. This is because the throat is in a complete relaxed state when in this position and vibrates more while breathing in sleep. Therefore, you must sleep on the side to reduce snoring. Initially, you may find it uncomfortable to lie down on the side but with regular practice you will get used to it. 1) Change Sleeping Position
2) Keep Your Head in an Elevated Position
While you lie down, the tongue often slips back and closes the air passage and that causes snoring. To prevent the tongue from falling back, raise your head with more number of pillows. This will help the tongue to maintain its normal position and the airway remains free. You can breath without any strain. Again, you are not at ease with this change but practice for a while and you can sleep comfortably with those extra pillows.
3) Reduce Weight
If you are overweight, then the extra fat accumulated in the neck area puts an additional amount of pressure on the throat and narrows down the airway. This kind of breathing difficulty can be cured by losing those extra pounds. Even if you lose about 10 percent of your total body weight, it can make a lot of difference to the frequency of snoring. You can achieve this by eating healthy foods, avoiding fatty substances and regular exercising.
4) Select Right Kind of Foods for Dinner
Keep your dinner light and include lots of fiber rich foods in it. Avoid any kind of spicy foods and fatty substances in your dinner. Dairy products tend to increase mucus build up in the throat and nasal passage. So, try to avoid them in the evening time. Alcoholic beverages have a relaxing effect on the muscles of the body including the neck muscle and trigger snoring. Try to avoid alcohol altogether after dinner. Or else, at least, reduce its quantity.
5) Clear Up the Nasal Passage
A stuffy nose often triggers snoring. Therefore, you have to clear up the nasal passage before you go to sleep. There are different methods that can be used for this purpose. A saline nasal spray is highly effective. Steam inhalation can also help you in this regard. Use a humidifier inside your child's bedroom. This will keep their nasal passage moist and facilitate easier drainage of the mucus. Thus, they can sleep without causing any noise.
6) Exercises to Reduce Snoring
Exercising is one of the best natural snoring cures. You have to tone up jaw muscles, the muscles of tongue and neck to get rid of the snoring problem permanently. An easy exercising for the jaw muscles is chewing of gum. Moving the jaw once in the forward direction and then backward followed by once to the right and once to the left direction is an excellent exercise for strengthen the jaw muscles. Do make sure you hold your jaw in one position for at least 30 secs before moving it to the next. Some people have found singing or playing brass instruments highly beneficial as such activities strengthen up the throat muscles and cure the problem.
7) Use Essential Oils in Bedroom
A number of essential oils like menthol oil, mint oil and eucalyptus oil are used for snoring treatment. Prepare a mixture by mixing up equal quantities of any of these essential oils and water and spray it over the head of the bed before going to sleep. When the scents released from the oil is inhaled, it improves your breathing ability manifolds.
8) Consumption of Olive Oil
Take 2 teaspoons of Olive Oil just before you go to bed and this will help lubricate the nasal passage and thus reduce snoring
Anti-Snoring Devices:-
1) Nasal Spray/Drops
2) Anti-Snoring Mouthpiece
3) Anti-Snoring Wrist Band
4) Anti-Snoring Pillow
5) Anti-Snoring Chin Strap and lot's more
Note - All these products can be purchased at selected pharmacies or drug stores but do consult your doctor to find out the best suited product for you before you bust your wallet!! :)
Well those you snoring buddies, please do give all the remedies a try so we can all have better sleep.. but remember, the natural remedies will not work instantly but it will do wonders if you make it a lifestyle... if none of the above works for you, please consult a sleep disorder physician..
That's all for now.. till our next post.. adios..
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