Snoring is the vibration of the lungs that result in sound due to the obstruction of airflow while sleeping. The sound may be soft initially but as the condition aggravates, it would be loud and disturbing. Snoring during sleep is an indication of obstructive sleep apnea.
Snoring may interrupt your sleep or your partner. Although it may not bother you much, it’s not a condition to ignore.
Why People Snore:
People who are obese or overweight are more likely to snore as excess fatty tissue squeezes the air passage. Drinking alcohol before bedtime causes the muscles in the throat to relax and tissues begin to sag making them snore. People who have a cold or severe nasal blocks or congestion are likely to snore as excess mucus causes inflammation of the tissue obstructing the airflow.
Home Remedies To Treat Snoring
Changing your sleeping position is the easiest way to treat snoring, but there are few other tricks that can eventually help you in preventing snoring.
Snoring improves as you lose weight gradually. Even 10% of weight loss aids in easing the constriction of the airway.
Elevate Your Head
Keep your head elevated by using extra pillows, this will prevent tissue in your throat from falling into the air passage and keeping the passage open.
Sleep On Your Side
Sleeping on your back makes your tongue move at the back of the throat, which partially blocks the air passage. Sleeping on your side benefits you by allowing air to flow easily and thereby reduces snoring.
Nasal strips placed on the bridge of the nose is an effective remedy to increase the space in the nasal passage that improves the breathing pattern and reduces snoring.
Allergies or nasal congestion can block the air flow and causing breathing difficulty, which compels you to breathe through the mouth. Consult your physician for the right type of over the counter medication.
Avoid talking alcohol two hours ahead of your bedtime, as alcohol intake relaxes the throat muscles causing snoring.
Nicotine in cigarette irritates mucous membrane that aggravates your snoring. Quit smoking or use chewing gums and other alternatives to stop smoking.
Get Adequate Sleep
A good sound sleep for about 6- 8 hours at night is an essential factor that prevent you from snoring.