Over 55% of adults tend to snore on a regular or occasional basis. Snoring does not only affect your quality of sleep but is also very annoying for your partner causing frustration and worsens the situation.
Various clinical studies identified the common causes of snoring and these are related to age, body type, body weight, nasal problems, sleep position, smoking, medication, and alcohol consumption.
There are plenty of things you can do to minimize your snoring. In fact, as long as it isn’t a symptom of a more serious issue like sleep apnea, you may be able to eliminate your snoring completely with one of these natural remedies.
1. Maintain a constant sleep schedule
Experts suggest that establishing a sleeping pattern can help you sleep better and minimize snoring. In simple words, this means try to sleep and the same time each night and make sure that you are getting 7-8 hours of continuous night sleep
2. Limit or Avoid Alcohol
Alcohol relaxes most people, and because snoring occurs when the throat and tongue are relaxed, alcohol can add to the problem due to the extremely relaxed state it may cause. This could actually make your snoring worse. Limit your alcohol consumption or avoid it altogether to get a much better night’s sleep.
3. Perform Strengthening Exercises
If the muscles of your tongue and throat are too weak, they are more likely to be overly relaxed while you sleep – resulting in snoring. Luckily, as with all muscles, you can perform certain exercises to help strengthen them.
4. Try Regular Throat and Tongue Exercises
A stronger throat and tongue may help avoid over-relaxation of the throat area. Try putting your upper and lower molars gently together. Open your mouth, focusing on pressing your molars wide apart but not to the point of overstretching. Repeat this 10–15 times, and you will start to feel the back of your mouth opening up.
5. Change your pajamas.
If the idea of anti-snoring pillows surprised you, you’ll love this: you can buy anti-snoring pajamas and accessories, too.
These often have a tennis ball or a similar item sewn inside that fits between your shoulder blades. Alternately, you can wear an inflatable belt to create the same effect. The idea is that the tennis ball or air from the belt causes discomfort that rolls you onto your side while you sleep.
6. Clean your pillow
Snoring may be the result of an allergy you don’t know about. If the substance that you are allergic to is on your pillow you will keep snoring without knowing why. Try to change your pillow and make sure that you wash the pillow cover on a regular basis. If you have pets try to keep them away from the bed (and your pillow) and see if this makes any difference to your snoring.
7. Avoid relying on sleep aids.
Any sort of drug or chemical that helps you get to sleep can potentially become an addictive crutch for repeated use. Even short-term use can cause episodes of excessive snoring. The same sorts of chemicals that make it easier to get to sleep also usually relax the body’s muscles, including those in the throat. This causes the soft palate to collapse on the back of the tongue during sleep, leading to snoring.
Note that this includes alcohol, which, like sleeping pills, can have a depressant effect on the nervous system, making the airway collapse during sleep.
8. Avoid smoking.
In addition to many other well-documented health problems, smoking can increase the likelihood of snoring. Though the cause-and-effect relationship isn’t perfectly understood, it’s thought that the throat irritation from smoking can lead to swelling and inflammation, narrowing the airway during sleep. In addition, if the smoker suffers from overnight nicotine withdrawal, his or her sleep may be interrupted, raising the risk of airway obstruction.
9. Lose weight and fat around your neck
If you are overweight then the excess fat tissue (especially in the throat area) may be the cause of snoring. This is not always the case since non-overweight people snore as well but losing weight, in general, has many other benefits for your overall health and wellbeing.
10. Drink plenty of water
Water makes secretions in your nose softer and easier to remove while helps you unblock your nose faster. The recommended intake of water per day is 3.7 liters for men and 2.7 liters for women.
If none of the above tips alleviate your snoring, it’s possible your snoring is a symptom of a more serious health condition. Talk to your doctor. They may diagnose you with sleep apnea or refer you to a sleep clinic for further analysis.