Snoring remains one of the most common sleeping disorders. We call it a disorder because it not only has the possibility of lowering the quality of your sleep but also that of any partners sharing your bed. Luckily, those who snore are not completely without hope. Along with doctor prescribed remedies, there is also a bunch of natural remedies that could be hugely beneficial to those who suffer from snoring.
This sleep condition can occur either nightly or only on the occasional basis. For instance, people might tend to snore more if they are in a certain sleeping position, such as on their backs. And then there are those who just tend to be more susceptible to snoring than others. The most at risk group of people are men, and people who are overweight. Strangely, women are not as susceptible as men when it comes to snoring.
So what can you do about that noise?
Natural snoring remedies might not work for everyone. Sometimes it is best to first find out what is causing the snoring and then working from there. If it is just something that is happening naturally, with no cause or underlying problems, you can try some of these natural remedies.
You can buy this in just about every pharmacy and it is completely safe to use. Saline spray is often used to combat allergies and sinus problems while it can also be used to clear the nose while you have a common cold. Now, should you have a cold, or a sinus infection of some sort, the inner lining of your nose can swell up and cause you to snore. A gentle saline spray can reduce inflammation and ease both your congestion and your snoring. You can buy saline as an already mixed spray or you can buy it as a rinse, both work quite well.
Peppermint oil beneath the nose
If you are allergic to peppermint or if you can’t stand the smell, this obviously won’t work for you. But if you are willing to give it a go, some find that placing a dab of peppermint oil onto the lower part of the nose can reduce any inflammation which might be causing swelling. Peppermint oil can also be used when practising steam inhalation, another remedy that can reduce swelling in the nasal lining.
Sleeping on your side
Sometimes the remedy is as simple as changing the position in which you sleep. Should you only have minor snoring to contend with, sleeping on your side could be the only remedy you need. The reason this position works is because it stops the relaxed muscles from blocking your breathing passages. If you really have trouble staying in this position you can either invest in a body pillow, or you can go old school and tape a tennis ball to the back of your pyjamas to stop you from rolling over.
Increase your intake of vitamin C
These days, we rarely get all of the vitamins we need as we’re not eating enough fruits and vegetables. So there is the possibility that you are lacking vitamin C in your diet, and this could play a role in your snoring.
Your sinuses have the ability to obstruct your airways. This, in turn, causes your mouth to open. At the back of your throat there a piece of hanging flesh called the uvula and when you are breathing through your mouth, this bit of flesh vibrates…which causes snoring. A long explanation for the basic reason why people snore, but we’re getting to a point here.
Vitamin C is necessary to boost your immune system and can work to keep your sinuses infection free. A healthy immune system will clear your sinuses and prevent you from unknowingly breathing through your mouth at night. You can take a supplement or just change your diet to increase the amount of vitamin C in your system.
Above we mentioned that weight can play a role in whether or not you snore at night. Should you be a little overweight, the weight around your neck could cause your throat to narrow when you lay down. In fact, this point has been backed up by research which proved that those with thicker necks tend to snore more than those with slender necks. By losing some weight you will not only reduce your snoring, but you will also enjoy a host of other health benefits.
Invest in a humidifier
Depending on where you live in South Africa, investing in a humidifier could be the answer to your snoring problems. Those who live in dry climates experience dried out sinuses as well as dried out throats. When it comes time to head to bed, these dried out airways could cause you to snore. Having a humidifier in your bedroom will reduce the dry air and allow your body to breathe more naturally while you sleep. You can even add some essential oils to your humidifier to have an even more relaxed sleeping experience.
Do some throat exercises
We are told to exercise all of the other parts of our bodies but have you ever exercised your throat. With a stronger tongue and throat, the muscles won’t over relax at night and you might have some relief from snoring. There is a variety of exercising techniques available online, and with time you will build up a stronger throat.
There are different types of snoring. You could be a mouth shut snorer, a wide open mouth type snorer, a back snorer or an “I snore regardless of the norm” kind of snorer. Luckily, there is a remedy out there that can help you. If none of the natural remedies works, be sure to go to your doctor. Sometimes the best way to go is the medical way.