Just about everyone snores occasionally, but if snoring happens frequently it can affect the quantity and quality of your sleep and that of your family members and roommates. Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease!
Try the following preventive measures to reduce or eliminate snoring.
Practiced daily, throat exercises can strengthen muscles in the upper respiratory tract and be an effective way to reduce or stop snoring. Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do.
How to do:
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day.
- Close your mouth and purse your lips. Hold for 30 seconds.
- With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
If you sleep in a room with dry air it’s possible that its contributing or causing you to snore. Dry air dries out our throat and nasal membranes and contributes to congestion. This makes it air movement restricted, and will set your tissues vibrating. There are two ways to going about treating your snoring if this is the case-buy a humidifier, or move to an exceptionally exotic tropical location.
Pranayama is a type of yoga exercise dedicated to learning how to control your breathing. You master taking deep, slow, breaths and get the most out of the oxygen around you. It aids in the delivery of blood to the brain and overall increases circulation. Pranayama has been used to relieve various sleep disorders, including sleep apnea. Look into some classes or practice at home to possibly reduce or eliminate your snoring.
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this. A body pillow (a full-length pillow that supports your entire body) provides an easy fix. It enables you to maintain sleeping on your side and can make a dramatic difference. Alternatively, try putting a tennis ball in a shirt pocket of an old shirt and sewing it to the mid-back of your pyjama top (the top should be one that fits snuggly.) When you roll over, the discomfort from the tennis ball forces you to roll back on your side, without waking you up.
Turmeric acts as a strong antiseptic and natural antibiotic as well. It can can treat inflammation, thus reduce snoring. Mix two teaspoons of turmeric powder with a glass of warm milk and drink it 20 min before bedtime.
Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy.
How to make: To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water. (But only gargle, do not swallow.)
One of the easiest remedies to stop snoring is by having a teaspoon of honey with warm water before going to bed. Honey is believed to clear the airway thereby reducing the snores. Drinking herbal tea with honey also helps in dealing with snores.
- Quit smoking. Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway. Smokers also have more problems with nasal congestion.
- Snoring improves as you shed some weight. Losing 10 percent of your body weight can help by easing constriction of the upper airway.
- Tape your nose open with nasal strips, available at most drugstores. They may look odd, but who’s watching? Following the directions on the package, tape one of the strips to the outside of your nose before you fall asleep. They’ll lift and open your nostrils to increase airflow.
- If you have a stuffy nose, rinse sinuses with saline before bed. Using a Neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.