Natural Ways to Stop Snoring

You may be among the 45% of normal adults who snore at least occasionally or you likely know someone who does. 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.

Whether it's you or your partner who has a problem with snoring, these tips and tricks should help you both sleep better.

When you snore, structures in the mouth and throat—the tongue, upper throat, soft palate, and uvula—vibrate against the tonsils and adenoids. There are many possible causes. Overweight people are more likely to snore, and experts think it’s because the extra fatty tissue compresses the air passages. Drinking alcohol before bedtime is another factor: It causes throat muscles to relax and tissues to sag. And whenever you have nasal congestion from a cold or allergies, you’re more likely to snore, because inflamed tissues and extra mucus interfere with airflow.

Simple Tricks to Prevent Snoring
  • Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
  • Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
  • Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
  • Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.
  • Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.
  • 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. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water. (But only gargle—do not swallow.)
  • Reduce bedroom allergens (dust, pet dander, mold) to alleviate nasal stuffiness by vacuuming floors and drapes. Change sheets and pillowcases often.
  • If your snoring is a seasonal problem—and you know you’re allergic to pollen—try drinking up to three cups of tea made from the herb stinging nettle. Herbalists recommend it for soothing inflammation caused by pollen allergies. To make the tea, pour 1 cup boiling water over 1 tablespoon of the dried leaf (available in health-food stores). Cover the tea and let it steep for 5 minutes. Strain and drink. Drink one cup of tea just before bedtime.
  • Stay Well Hydrated. Drink plenty of fluids. "Secretions in your nose and soft palate become stickier when you're dehydrated," "This can create more snoring." Overall, get enough sleep, sleep on your side, avoid alcohol before bedtime and take a hot shower if nasal passages are clogged. "These simple practices can make a huge difference in reducing snoring."
Natural Home Remedy using 
  1. clarified butter or brahmi oil: 
    • Put 2 drops lukewarm clarified butter in each nostril
    • Do this once every morning and every night at bedtime
    • Brahmi oil, a common ayurvedic herb, can be used instead of clarified butter
  2. cardamom powder:
    • Take 1 glass warm water
    • Crush some cardamom seeds to get ½ tsp cardamom powder
    • Add it to the water
    • Mix well
    • Consume every day at bedtime
  3. milk and turmeric powder:
    • Take 1 cup warm milk
    • Add 2 tsp turmeric powder
    • Consume every day at bedtime
Make Some Lifestyle Changes to Stop Snoring
  • Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
    Learn the ancient science of Ayurveda on how you can fight that stubborn fat forever by making certain lifestyle changes. - See more at: natural ways to fight stubborn fat
  • Exercise can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
  • Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
  • Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
  • Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.
    One of the best tools to help you with both insomnia and stress is meditation and in particular, meditating before going to bed. - See more at: meditation benefits before going to bed
Throat exercises to stop snoring
Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring. Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.

Try the following exercises to stop snoring. 
Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.
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 3 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.
With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.

When to see the doctor about snoring
Loud, excessive snoring can signal sleep apnea, a potentially dangerous condition that requires treatment. Contact your doctor if you’re a loud snorer who stops breathing for short periods when you’re asleep. You should also notify the doctor if you sometimes wake up gasping for breath, if you wake up with headaches, or if you’re sleepy during the day. Sleep apnea can reduce levels of oxygen in the blood, eventually leading to elevated blood pressure and an enlarged heart. In addition to lifestyle modifications (losing weight or changing your sleeping position), some doctors sometimes recommend a continuous positive airway pressure (CPAP) device for nightly use. Surgery is also possible.




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