For those of you have snore or live with someone who has snoring issues you know how it can affect your life. This article looks at seven natural snoring treatments. You should always check with your physician before you attempt any treatments for snoring or sleep issues. There are additional resources at the end of this post.
Seven Easy Natural Snoring Treatments
You could be in the 45% of normal adults who snore at least occasionally otherwise you likely have a friend who will. He (or she) could possibly be the brunt of jokes at family gatherings (“Uncle Joe snores so loudly he rattles the windows!”), but snoring is serious business.
For starters, a snoring spouse often keeps the other person from a good night’s sleep, which sometimes eventually produce separate bedrooms. “Snoring could easily create real problems in a marriage,” says Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas.
Not only is snoring a nuisance, but 75% of people which snore have obstructive sleep apnea (when breathing is disrupted during sleep for brief periods), which raises the risk of developing heart problems, Slaughter says.
Be careful before you decide to self-treat with over-the-counter sprays and pills until you’ve checked along with your doctor, says Sudhansu Chokroverty, MD, FRCP, FACP, program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Center in Edison, N.J. “Many stop-snoring aids are marketed without research to guide their claims,” says Chokroverty, who’s additionally a neuroscience professor at Seton Hall University’s School of Health and medical Sciences.
Instead, try these 7 natural solutions and lifestyle changes, that can enable you to stop snoring.
Seven Easy Natural Snoring Treatments #1. Alter Your Sleep Position.
Lying on your back makes the base of the tongue and soft palate collapse towards the back wall of one’s throat, causing a vibrating sound while sleeping. Sleeping on your side can help prevent this.
“A body pillow (a full-length pillow that supports your whole body) offers an easy fix,” Slaughter says. “It allow you to maintain resting on your side and can create a dramatic difference.”
Taping some tennis balls on the back of your pajamas could also stop you from sleeping on your back, Chokroverty says. “Or it is possible to recline your bed with the head up and extended, which causes opening of the nasal airway passages and may even help alleviate problems with snoring. This could cause neck pain, however.” If snoring continues no matter the sleep position, obstructive sleep apnea might be a cause. “See a physician in this instance,” Chokroverty says.
Seven Easy Natural Snoring Treatments #2. Drop Some Pounds.
Fat reduction helps a number of people but not everyone. “Thin people snore, too,” Slaughter says.
If you have gained weight and started snoring and didn’t snore prior to your gained weight, slimming can help you. “If you gain weight around your neck, it squeezes the inner diameter of your throat, so that it is prone to collapse during sleep, triggering snoring,” Slaughter says.
Seven Easy Natural Snoring Treatments #3. Avoid Alcohol.
Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. “Drinking alcohol four to five hours before sleeping makes snoring worse,” Chokroverty says. “People who don’t normally snore will snore after drinking alcohol.”
Seven Easy Natural Snoring Treatments #4. Practice Good Sleep Hygiene.
Poor sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol, Slaughter says. Working long hours without enough sleep, for example, means when you finally hit the sack you’re overtired. “You sleep hard and deep, and the muscles become floppier, which creates snoring,” Slaughter says.
Seven Easy Natural Snoring Treatments #5. Open Nasal Passages.
If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. “Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through.”
Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.
A hot shower before you go to bed can help open nasal passages, Slaughter says. Also, keep a bottle of saltwater rinse in the shower. “Rinse your nose out with it while you’re showering to help open up passages,” Slaughter says.
A neti pot could also be used to rinse out the nasal passages with a salt-water solution.
Nasal strips could also work to lift nasal passages and open them up — if the problem exists within your nose instead of within the soft palate.
Seven Easy Natural Snoring Treatments #6. Change Your Pillows.
Allergens inside your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?
Dust mites accumulate in pillows and may also cause allergy symptoms that may bring about snoring. Allowing pets to sleep on the bed makes you breathe in animal dander, another common irritant.
“If you feel fine every day but obstructed during the night, this stuff could possibly be bringing about your snoring,” Slaughter says.
Put your pillows in the air fluff cycle once every couple of weeks and replace them every six months to prevent dust mites and allergens to a minimum. And keep pets out of your bedroom.
Beware before purchasing special pillows made to prevent snoring, Chokroverty says. “They may work if it props your head, which fixes nasal issues, but could cause neck pain.”
Seven Easy Natural Snoring Treatments #7. Stay Well Hydrated.
Drink ample fluids. “Secretions inside of your nose and soft palate become stickier when you’re dehydrated,” Slaughter says. “This can create more snoring.” According to the Institute of Medicine, healthy women should drink about twelve cups of water (or fluids) daily; men require about 16 cups.
Overall, get enough sleep, sleep on your side, avoid alcohol before bedtime and relax and take a hot shower if nasal passages are clogged, Slaughter says. “These simple practices can produce a positive change in reducing snoring.”