Sleeping on your side instead of your back, losing weight, limiting alcohol, cleaning your nose or using herbs like peppermint essential oil or eucalyptus can reduce snoring.
Snoring occurs when air passes through partially obstructed airways during sleep. Causes include obstructive sleep apnea (OSA), narrowed airways, and even lack of sleep. Snoring is sometimes due to body structure such as a narrow throat or cleft palate, which can increase the risk with age. Excess weight causes fat to accumulate around the throat, which can also lead to snoring. Men tend to snore more than women.
These unintentional sounds emitted while sleeping not only cause sleep disturbances but also cause the person next to them to wake up in the middle of the night. Prolonged poor sleep leads to insomnia, affecting many aspects of health. Some simple tips below can fix this situation.
Sleep on your side
Sleeping position can greatly affect the likelihood of snoring. A person tends to snore when sleeping on their back instead of their side. Snoring is related to head position rather than whole body position, so turning your head to the right or left helps reduce snoring. Elevate your head by raising the bed or using a thin pillow underneath to help open the air passages, making it easier to breathe.
Nasal passages are clear
Nasal congestion is one of the reasons for excessive snoring. Conditions such as sinus infections or nasal polyps or deviated septum interfere with nasal breathing. At this point you tend to switch to breathing through your mouth, creating a snoring sound.
Using a saline nasal rinse or taking a warm bath before going to bed can help in this case. Warm air or nasal irrigation solutions help reduce congestion and increase air flow.
Losing weight
Losing weight is not only good for overall health, but it can also reduce snoring and improve sleep. Weight loss causes less fat. This helps remove excess mass or tissue in the throat, stopping snoring.
Avoid eating large meals during dinner or close to bedtime
Spicy meals and overeating increase the risk of snoring and disrupting sleep. People who snore need to limit acidic foods because stomach acid can enter the esophagus, causing sore throat and burning sensation.
Use peppermint essential oil
Some herbs can help relieve snoring. Peppermint essential oil, tea tree oil and eucalyptus have a natural nasal decongestant effect, preventing loud, annoying snoring.
Avoid drinking alcohol and smoking
Drinking alcohol at night or before bed can relax the airway muscles in the throat, thereby promoting snoring. Besides its many health complications, smoking can be a cause of snoring by promoting breathing problems during sleep.