Considering the fact that recent studies have shown that over half of the population in The United States snores, I am sure that you know how annoying it can be. Whether you are the one snoring, or the one getting no sleep, you can certainly understand what we are talking about here.
You may not think that it is a big deal, but you will be sorry if you find out that your snoring is the reason that your son or daughter is having so many health complications. Doctors recommend that you get 8 hours of uninterrupted sleep a night. If you are a loud snorer, you can rest assured that they are not getting 8 hours.
Fortunately, there are exercises for reducing snoring.The best way to stop snoring is to remove the blockage in your airway that is causing you to snore. That blockage causes the soft pallet to vibrate and periodically block your airway. If you can remove the source of the blockage, you will stop snoring as well.
Dry air can also affect your snoring because your body will produce extra mucus to counter the dry air. It can be the lead cause of your snoring, or simply be making it louder. You should consider getting a humidifier or essential oil diffuser to add moisture to the air.
If you try to stop snoring and have little success, you should seek help from a certified professional. They might be able to provide you with prescriptions or tools to help do that trick. That being said, you might want to check out these natural ways to stop snoring first.
1. Lose Weight
Being overweight is the single number one cause of snoring today. The extra tissue and weight on your neck adds pressure to your airway and causes it to close while you are sleeping. The best way to fix this is to lose that extra weight! That sounds easy enough, right?
We won’t get too deep into weight loss, but you do have a few options at your disposal. The first of which is to eat healthy and avoid fatty foods and snacks. The key to this is that you want to fill up on the healthier foods, like vegetables and protein, so that you aren’t tempted to eat the other unhealthy food.
If diet alone doesn’t do the trick, you will need to start getting some exercise. Burning those calories off isn’t always fun, but it is the easiest way to use up the extra fat your body had stored away for when it is not getting enough. Whether you are doing cardio or weight training, every little bit helps!
2. Clean Your House
If you sleep in a dirty or dusty house, it can be contributing greatly to how much you are snoring at night. While breathing at night, you’re taking in all that dust and those allergens. They will stick themselves to the sides of your airways and start to build up a blockage. Even worse, you body will try and protect itself by producing more mucus.
The air can also be filled with particles that you may be allergic to, causing your airway to swell. This can include animal dander and pollen. Try and make sure that your air filters are changed regularly so that they can affectively stop the allergens from getting into the air.
3. Stay Hydrated
You should drink at least 8 glasses of water a day! If you aren’t drinking enough water, your throat will produce thick mucus throughout the night to ensure that it doesn’t dry out. That mucus is not helping keep that airway open and free of snoring!
Besides just drinking water, there are plenty of other ways to ensure that you are getting plenty of hydration. You can eat fruits and vegetables that contain large amounts of water or even drink plenty of other liquids throughout the day. While juice isn’t going to do the job like water can, it does contain some water and will help get you closer to your daily goal.
Drinking alcohol is another contributor to dehydration that you need to keep an eye out for. Have you ever wondered why you urinate more while drinking? This is because alcohol decreases your production of hormones that tell your body to absorb water. This means that the water you are taking in isn’t being used efficiently, and going right down the drain.
The easiest way to solve this problem is to start making water drinking a habit. Have a bottle of water every night before bed and during your car ride home from work every day. Soon enough, you will be drinking plenty of water and you won’t even notice.
4. Use Essential Oils
While this option isn’t as popular as the rest, it is certainly becoming more popular. The concept is that you use the right essential oils to counter the reason that you are snoring. Just make sure that you do a little research and use the right essential oils for your symptoms.
One example would be the use of eucalyptus essential oil through an oil diffuser. The oil will be released into the air and absorbed as you inhale. Eucalyptus oil is known as a decongestant, so it works very well for those of us that snore because we are congested.
Another great oil to try is peppermint essential oil. This one does a great job at both slowing the production of mucus and reducing inflammation in your mucus membranes. Simply gargle some of this before you go to bed and you will be all set!
5. Stop Sleeping On Your Back
The position you sleep in makes a huge difference in whether or not you snore. If you are sleeping on your back, you are forcing your tongue and soft pallet into the back of your throat. This is either causing you to snore or just adding to an existing issue.
The best way to fix this is to start sleeping on your side. If you have trouble staying on your side through the night, put a body pillow behind you so that you physically can’t roll that way. This simple adjustment can make a world of a difference!
Article by : Shannon
CEO, Essential Oils Are Us
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