Various studies conducted by the National Sleep Foundation show that 1 in 3 men and 1 in 4 women snore every night. There are many triggers for snoring, including being overweight. Mild and occasional snoring is often not a problem. However, if your snoring is accompanied by regular witnessed paused breathing, it could put you at risk of cardiovascular disease, which calls for prompt medical attention.
Who is likely to snore?
Snoring can occur in most people, male or female, old or young. It is more common in men and older people. Some of the factors that can cause snoring include;
- Being overweight,
- Drinking too much alcohol,
- Cigarette smoking,
- Sleeping on your back,
- Sleep apnea, a disorder that causes temporary blockage in the airways, causing snoring.
While mild snoring does not harm your health, it can be a nuisance to your loved ones, especially to your sleep partner, and can even cause a severe rift between you and your partner. Once a doctor has confirmed that snoring is not a sign of a more serious underlying condition, you now need to develop a plan to stop snoring.
The good news is that you can cure or significantly improve mild snoring at home without having to see a doctor or break the bank to buy masks and gadgets commonly sold at the store with promises of curing snoring. Let’s take a look at 5 of some of the most effective natural home remedies you can try to help you and your partner enjoy quiet, peaceful nights again.
1) Ginger and honey tea
There is no end to what ginger can cure, from common colds to upset tummy to heart problems, making it a must-have ingredient in every home. Thanks to its anti-inflammatory properties, ginger acts as an antibacterial agent, increasing saliva secretion, which soothes the throat and reduces snoring. For maximum effect, mix ginger and honey to make the perfect tea and drink twice a day to eradicate snoring completely.
2) Extra virgin olive oil
Try drinking some extra virgin olive oil right before you retire to bed will soothe the air passage and keep the throat muscles from blocking the throat during sleep.
3) Garlic, onion, and horseradish
When ingested, solid aromatic foods such as garlic, onion, and horseradish can reduce drying of the nose and congestion. It is a common belief that these scented food products also reduce swelling of the tonsils and prevent sleep apnea.
You can either add the garlic, onion, or horseradish to your supper or chew a little bit of it right before going to bed if you don’t mind the smell.
4) Soy milk
Consumption of certain dairy products is one of the causes of snoring due to increased phlegm. Specific proteins found in cow milk can cause mild and, in some cases, severe allergic reactions, which close the nasal passages, increasing congestion and subsequently increasing snoring. Substitute your regular cow milk with soy milk to get relief from snoring.
5) Pineapple, bananas, and oranges
Melatonin is the hormone that causes us to feel sleepy. Increasing the amount of melatonin your body produces is a great way to prevent snoring and enhance the quality of your sleep. Consuming foods with high amounts of melatonin, such as bananas, pineapples, and oranges, is a great way to stop snoring naturally.
It is not enough to consume the above natural foods to eliminate snoring; you also need to change your lifestyle. Below are some of the behavior changes you need to implement to reduce or eliminate snoring.
- Lose weight – if you are overweight, shedding the extra kilos can be just what you need to start enjoying full, restful nights again.
- Avoid sleeping on your back – sleeping on your back can cause the tongue to collapse to the back of the throat, making breathing harder and causing snoring.
- Sleep on one side – to allow free and smooth movement of air which will reduce or eliminate the vibrations of snoring.
- Avoid taking muscle relaxants or sleeping pills – these can result in the throat muscles relaxing too much, which can cause snoring. NB: Ensure to consult your doctor before you stop taking any prescription medication. Also, get a doctor’s recommendation on healthy alternatives.
- Avoid alcohol – drinking too much alcohol, especially suitable before you go to bed, can relax the throat muscles, causing them to vibrate.
- Quit smoking – smoking is harmful to your health, and it inflames the airways, increasing snoring. Quitting smoking can help reduce or eliminate snoring altogether.
- Try using anti-snore devices – use of such devices when sleeping may help reduce blockage in the airways, which can reduce or completely stop snoring.
- Take a hot shower – if you are suffering from blocked sinuses, try taking a hot shower before going to bed to open the sinuses.
- Change sheets regularly – sometimes snoring can be caused by allergies. Use clean bed linen, dust and, dust your living space regularly to reduce or eliminate snoring.
- Throat exercises – exercising your tongue and throat muscles makes them stronger and tight and reduces snoring as tight muscles will not collapse backward when lying down.
Snoring that doesn’t pose health risks is often viewed by many as natural and harmless. However, whether mild or severe, all types of snoring can be a source of untold suffering for the snorer and their bed partner. Trying one or more of the above natural home remedies can help minimize or completely eradicate snoring.You should see your doctor If the snoring persists or is accompanied by choking or gasping sounds during sleep, headache in the morning, waking up with a dry throat, memory problems, or daytime sleepiness..