Snoring is annoying, but it can be a sign of poor health. You may not know it, but snoring can disrupt your partner’s sleep quality and lead to fatigue and irritability. If you or your partner experience this, learn the wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring.
According to National Sleep Foundation statistics, approximately 1 in 3 men and 1 in 4 women snore every night. Snoring can have many causes, and being overweight is one of them. If you are a light and occasional snorer, then no problem. But snoring, associated with prolonged pauses in breathing, is most often associated with a risk of cardiovascular disease and requires immediate medical attention.
Sleep apnea is another condition that clues to snoring. Sleep apnea is a severe sleep disorder in which a person’s breathing stops and starts repeatedly. You may have sleep apnea if you are a snorer and feel exhausted even after a full night’s sleep. The data shows more than 100 million people worldwide suffer from sleep apnea. Of these, more than 80% of people remain undiagnosed.
If you are a light snorer, try these five natural home remedies instead of pushing those weird gadgets in the market or wearing uncomfortable masks that do a whole night for you and your loved ones. Snoring is annoying, but more importantly, it can be a sign of ill health. You may not know it, but snoring can disrupt your partner’s sleep quality and lead to fatigue and irritability.
Allowing to statistics from the National Sleep Foundation, around 1 in 3 men and 1 in 4 women snore every evening. Snoring can have many causes, and being overweight is one of them. If you are a light and occasional snorer, then no problem. But snoring, coupled with prolonged pauses in breathing, is most often associated with a risk of cardiovascular disease and needs immediate medical attention.
Sleep apnea is another disorder that leads to snoring. Sleep apnea is a severe sleep sickness in which a person’s breathing stops and starts repeatedly. You may suffer from sleep apnea if you are a snorer and feel sleepy even after a whole night’s sleep. The data shows more than 100 million people worldwide suffer from sleep apnea; of these, more than 80% remain undetected.
If you are a light snorer, try these five natural home remedies instead of pushing those weird gadgets on the market or wearing uncomfortable masks that last a whole night for you and your loved ones.
Table of Contents
How to stop snoring in sleep
1. Change your sleeping position.
Sleeping on your back can block or narrow your airway. If you snore while sleeping on your back, it’s time to change your position. It is generally recommended to sleep on your side. Old habits are hard to break, so chances are you’ll turn onto your back as you drift deeper into sleep. The repair? Invest in a body pillow. A body pillow will help you continue to sleep on your side. Another trick is to sew tennis balls onto the back of your pajamas.
2. Get to know your snoring habits.
Every change starts with knowledge. Sleep Cycle helps you track your snoring habits. Learning about when and where you snore and why you snore more often is the first step in making a change.
3. Lose weight.
Overweight people snore twice as often as overweight people. The reason is simple: overweight people carry extra fat around their necks, which narrows their airways and makes them snore. Here’s how to shed a few pounds and eliminate your noisy late-night companion. Changing your diet, exercise, and, ironically, getting enough sleep will help you lose weight.
4. Drink more water.
Remaining hydrated is always a good idea, especially for snorers. Dehydration causes mucus to build up in your nose, which can cause you to snore. Drinking around 3.7 liters of water for men and around 2.7 liters of water for women is highly recommended.
5. Stop smoking and avoid alcohol.
If you usually drink alcohol, especially before bedtime, this could be the cause of your snoring. If you drink alcohol a few hours before bedtime, your throat muscles relax, and you snore. Even regular smokers are likely to snore. Smoking irritates throat tissue and causes inflammation, which leads to snoring.
How to reduce snoring
Ginger Honey Tea
Ginger is the most common household item. It’s a superfood that can cure almost anything – from stomach upsets, weight loss, and heart problems to coughs and colds. Ginger has anti-inflammatory and antibacterial properties and increases saliva secretion, soothes the throat, and reduces snoring. Drinking ginger honey tea twice daily is perfect for avoiding the snoring problem.
Garlic, Onion, And Horseradish
Eating highly aromatic foods such as garlic, onions, and horseradish will prevent nasal dryness and reduce congestion. A study also claims these foods reduce tonsil swelling and avoid sleep apnea. You can chew the garlic/onion/horseradish before bed if you don’t mind the smell or add it to your dinner.
Pineapple, Banana, And Orange
The best way to get free of snoring is to improve your sleep quality, which can be achieved by increasing the amount of melatonin produced in the body. Melatonin is a hormone that makes us sleepy, and the effective way to do this is by eating foods that contain large amounts of it. Pineapples, bananas, and oranges are high in melatonin; you can get them to stop snoring.
You might be shocked that dairy can also cause snoring because it increases mucus. This happens because specific proteins in cow’s milk can cause mild to severe allergic reactions that promote congestion, clog nasal passages, and increase snoring. Swap out your cow’s milk for soy or plant-based milk for relief.
Extra Virgin Olive Oil
Slurping extra virgin olive oil before bed can also soften the airways. It also prevents neck muscles from blocking your throat when you sleep.
You may be clever to treat snoring by changing your lifestyle and the way you prepare for sleep. For example:
Lose weight if you are overweight.
Sleep on your side, not your back. Try sewing a pocket to the center back of your pajama top, put a tennis ball in the bag and sew it shut. This prevents you from sleeping on your back.
Limit alcohol and medications, such as tranquilizers, before bedtime.
Raise the head of your bed by 4 to 6 inches by placing bricks under the bed’s legs. (Using pillows to elevate the head and torso will not work.)
Quickly treat breathing problems like a stuffy nose caused by a cold or allergies.
Try a nasal dilator to keep your airway open. This is a device such as B. Nose strips or discs you put on the outside of your nose while sleeping. Nose strips widen the nostrils and advance airflow. Nasal discs create back pressure in your airways that can help keep them open.
How To Stop Snoring Immediately
Change your sleeping position.
Snoring is usually worse when you sleep on your back because your tongue and soft palate — the back palate — tend to droop, narrowing the airway, Walker says.
Sleeping on your side or elevating your head with extra pillows may reduce snoring, although this is not the case in patients with obstructive sleep apnea, a condition that causes snoring. Therefore, more research is needed.
Why Do People Snore
Snoring occurs when air cannot flow freely through the airways while a person sleeps. When the airways are narrowed or partially blocked, breathing causes the tissues of the upper airways to vibrate, resulting in the sound heard when you snore.
Almost everyone snores occasionally, and snoring can be caused by a person’s anatomy, lifestyle habits, or a sleep disorder called sleep apnea, which disrupts sleep and can lead to other health problems. Understanding the different causes of snoring can help determine if snoring is a problem and what steps can be taken to address it.
Snoring Meaning In Tamil
The problem of snoring can affect a person’s personal life and health and is uncomfortable, disturbing, and embarrassing. The anatomy of your mouth and sinuses, colds, allergies, obesity, structural changes in your mouth, and other factors can all contribute to snoring. Even children are known to snore, and snoring tends to get worse as they get older. You can stop snoring using anti-snoring mouthpieces, nose strips, and home remedies like peppermint, eucalyptus oils, ajwain, and black pepper. Quitting smoking, Losing weight and drinking less alcohol are lifestyle changes that can help manage snoring.
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