Snoring is frustrating and annoying at the same time. It not only disturbs your partner’s snooze time, but it could be a sign of cardiovascular problems. You can’t ignore this problem. Major reasons for snoring include being overweight, smoking tobacco or consuming alcohol, or sleeping in the wrong position. Sleep apnea is another reason that increases the chances of snoring. It is a sleep disorder where breathing repeatedly stops and resumes again.
If you are the one who snores with irregular breathing patterns, then your snoring problem needs immediate attention.
So, what remedies can you follow to keep snoring at bay? Let’s discuss this in detail.
Sleeping position – If you sleep in the supine position, let us tell you that it is the position that accelerates the snoring. When you lie on your back, gravity pulls down the tissues surrounding the airway, making it narrow. Thus, change your sleeping position and try to sleep on your sides. You can also sleep in the semi-upright position. Changing the sleeping position reduces the frequency and intensity of snoring.
Hydration – You all know that drinking a lot of water is vital to maintaining good health. And it is true in the case of snoring as well. When you are not drinking enough water, it leads to dehydration, which further makes the secretions in the nose stickier. It interferes with the flow of air, leading to snoring. Experts recommend consuming at least 3-4 liters of fluid daily for men and at least 2-3 liters of fluid daily for women. Besides water, you can consume other drinks like ginger and honey tea, sipping extra virgin olive oil, etc. The anti-inflammatory properties of ginger and olive oil help get rid of snoring.
Anti-snoring devices – Several anti-snoring devices and techniques help in offering relief from snoring. You can take the help of adjustable beds to get rid of bed rail snoring. Anti-snoring devices like nasal strips and dilators also provide relief from snoring and sleep peacefully.
Tongue exercises – One of the major causes of snoring is when the throat and tongue muscles are in a relaxed state. Strengthen these tissues with the help of throat and tongue exercises. Some exercises to do are –
- Keep your mouth open as wide as possible for 10 seconds.
- Sing out loudly at different notes and pitches.
- Repeat each vowel loudly at least 20 times before going to bed.
Maintain a healthy sleep schedule – One of the easiest ways to beat snoring is to maintain a healthy sleeping schedule. If you are not getting enough sleep, it can result in weight gain, which can become the reason for your snoring. Try to create a sleeping environment like turning off the lights, using the curtains to keep the room dark, and then sleeping.
To sum it up
It is needless to say that snoring irritates not only you but also the person sleeping beside you. You can’t keep bearing this problem for long. So, follow the tips as mentioned above and say goodbye to snoring.