Do you always wake up to complaints from the people around
you concerning your snoring? It is not something to look forward to, I can
imagine. Occasionally, everyone snores while sleeping. It may be due to nasal congestion because of
a cold or an effect from drinking a little too much.
For those who do so often, there might be more to it than
you think. People who snore regularly suffer from a sleep disorder called sleep
apnea. This is when air cannot freely pass through one’s nose and throat while
sleeping. During that process, the tissues surrounding these parts vibrate
making them snore. This is a great sleep disrupter for them as they always struggle
to breathe while sleeping.
Recent studies have
shown that 75% of people, who have this disorder, are at a higher risk of
developing a heart disease. Before making a run for over-the-counter pills and
nasal sprays to get rid of your snoring, here are some remedies that you can
try to naturally deal with it.
Quitting taking alcohol and smoking
Your favorite glass of wine or beer or your favorite brand
of cigarette is the number cause of your snoring. Apart from slowly harming
your overall health, they have an effect on your throat muscles and airways
that causes you to snore when you sleep.
When you drink alcohol, your throat muscles relax and when
they do so, they will vibrate when you are asleep which produces that annoying
and uncomfortable rattling sound. How about smoking? When you smoke, your
airways get irritated which will make it impossible for air to comfortably pass
in and out of them, therefore causing you to snore. However hard it may seem,
refraining from taking both alcohol and smoking is one of the best natural
remedies that will help you stop snoring.
Sleeping on a bed with a quality mattress and pillows
It is true that there are other lifestyle changes that can
help you solve your snoring problem but going for a good and quality mattress
is key to a perfect and snore-free sleep. With very many types of mattresses
out there, it might be a challenge for you to choose which one is best for you.
Experts highly recommend using hybrid mattress. Being a
perfect combination of the memory foam, latex and innerspring designs, this
mattress works perfectly when it comes to elevating your snoring problem.
The perfect sleeping posture that doctors recommend for
someone who snores is on the side. This is to enable air to perfectly flow in
and out of your airways still while keeping your throat muscles from relaxing.
With a hybrid mattress, you will not have to go through the trouble of rolling
over on your back every time you sleep on your side. Designed with both the
innerspring and the foam layers, you will have 100% supports when you sleep.
If you are worried about quickly getting uncomfortable in that one position, the mattress has a top foam layer that will provide the comfort you need. The best part about a hybrid mattress is that it is equipped with pocket coil springs. These springs are designed to react to pressure independently, which is perfect if you are sleeping with your partner. Which means any movements that your partner makes, cannot affect your ideal sleeping position. You can go ahead and check out the best hybrid mattresses out in the market.
Comfortable pillows are also key to solving your snoring
problem. The most recommended type of pillow is adjustable memory foam. With
this pillow, you are ensured of enough support for your head to keep it from
sinking too much causing your throat muscles to relax. It’s also adjustable,
meaning you can add or remove the filling to attain the perfect support for
Avoid taking sleeping pills
Many people make a run for sleeping pills due to a number of
reasons one of them being insomnia. Although they help one fall asleep, it
might not be the best idea if you snore. The main aim of these pills is to
relax your muscles, and when you take them you quickly slip into a deep slumber
which causes your throat muscles to relax and you begin snoring.
If you have trouble
falling asleep, going for a couple of lifestyle changes to improve your
sleep hygiene naturally can be of great help.
Have humidifiers inside your bedroom
Breathing in dry air while you sleep might be a contributing
cause of you snoring. This is because your airways get irritated. Getting a
couple of humidifiers to keep the air in your room all nice and moist can help.
When you breathe in that air, it provides a lubricating sensation which allows
air to perfectly flow in and out of your lungs. Alternatively, you can take a
hot shower before going to bed. While taking your bath, you will be breathing
the steam that comes from the hot water, which also helps. However, be careful
overdo it with the humidifiers to prevent the risk of you developing
respiratory diseases like pneumonia.
Drink plenty of water
Staying hydrated can help you allot when it comes to dealing
with your snoring. When you are dehydrated, the mucus in your nose and soft
palate become allot stickier, which causes you to snore. However, this doesn’t
mean that you drink almost a whole gallon of water right before bed as you will
make several trips to the bathroom which will disrupt your sleep. Spread your intake of water
throughout the day. If incase you feel thirsty before going to bed, it wouldn’t
hurt to reach for a glass of water.
Snoring has been a pestering problem for so many people
which as a result, strained a lot of relationships. With these natural
remedies, you will no doubt stop snoring eventually. If these tips do not work
for you, pay a doctor a visit to receive help from a medical point of view.
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