Snoring is a common breathing trouble experienced by individuals these days. Even kids seem to be affected by this problem. Snoring happens due to obstructed air movement during breathing while sleeping.
Besides snoring being a nuisance, 75% of the people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods). This increases the risk of developing heart diseases.
Sleep deprivation due to snoring can cause irritability, fatigue, lack of focus and decreased libido. Also people suffering from lack of sleep have difficulty losing weight because of the increased production of hormone called Ghrelin which leaves individuals hungrier than normal.
Where there are many underlying causes behind snoring, a few of these remedies can help lessen the problem.
WEIGHT LOSS
Weight loss can be a remedy for people who have started snoring after weight gain. Gaining weight around the neck reduces the internal diameter of the throat, making it more likely to collapse during sleep.
SLEEP SCHEDULE
Practice proper sleep schedule. Sleep during early hours of the night and avoid over tiring yourself. When you sleep after working long and hard for hours, you sleep hard and deep and the muscles become floppier which causes snoring.
OPEN NASAL PASSAGES
If you regularly suffer from stuffy nose because of allergies or any reason, opening it would be a good idea. Camphor, tea tree oil and Mint oil, all are highly beneficial in allergies and instantly unblock stuffy nose and nasal passageways.
CLEANING YOUR BED
Dust your bed and pillows thoroughly before going to sleep as the allergens in them (usually dust mites) accumulate to lead allergic reactions which can cause snoring. Allowing pets to sleep on the bed makes you breathe in animal dander, another common irritant which can cause snoring.
HYDRATION
Stay hydrated because when nose and throat become dry, the secretions in them become stickier causing you to snore. Also drink water before you sleep so you don’t have to wake up in the middle of the night because of thirst.
DIET
Diet modifications have also shown to help relieve allergies as well underlying inflammation which ensure a positive outcome in snoring, ultimately helping you sleep better.
Dates
Regular use of dates has been known to tone down seasonal allergies. Couple of dates everyday for a month or two can effectively reduce snoring.
Honey
Due to its anti inflammatory properties, honey reduces swelling around the neck area which can obstruct airways. In addition, honey lubricates the throat which prevents snoring vibrations from happening. A couple of tbsp of honey in breakfast not only provides nutrients but is helpful in the long term outcome. Plus a tbsp in luke warm milk or water before sleep will give you the added benefit of Melatonin.