You had a long and tiring day at work. You return home totally exhausted. You have not been able to catch enough sleep the previous two nights because of work deadlines. And today when you are free, you are planning to grab a sound and peaceful sleep.
But the loud, hoarse breathing from your partner prevents you from even falling asleep. It is affecting your quantity and quality of sleep.Snoring is more common in men than in women and usually increases with age. Age, built of your body, nasal problems, smoking, alcohol intake, medication whatever may be the reason, severe snoring can cause rift in your relationships.
Not only that, it may even cause serious medical and social consequences.If your partner is suffering from severe snoring you have to work it out together to resolve this problem. These home remedies might help you deal with snoring.
Effective Home Remedies To Stop Snoring
Obesity is one of the major causes of snoring. If you are overweight it is time for you to follow a strict diet and exercise regime. Excess fat around the neck and fatty tissues in the back of the throat contribute to snoring.
The narrow airway created can make the tissues rub together. Reducing the weight can definitely result in a change in the snoring patterns.
Avoid Alcohol And Smoking At Night
Drinking alcohol causes the throat muscles to relax and tissues to sag. This interferes with breathing which may lead to snoring. Try to reduce the alcohol intake slowly.
In unavoidable situations let the last drink be prior to 4 hours of sleep.Work on quitting smoking too. Apart from causing respiratory disorders, smoking leads to nasal and lung congestion thus contributing to snoring.
Gargling with salt water before you go to bed actually helps to reduce snores. The salt water removes the moisture from the soft tissues making them tighter and shrunk.
This provides more space in the airway leading to proper breathing.For temporary snoring which may be due to cold or allergy, it is better to gargle with peppermint mouthwash. It shrinks the lining of nose and throat.
Experts say that you are more likely to snore when lying flat on your back, as the tongue and soft palate rest against the back of your throat blocking the airway. So try sleeping on your side which opens the airway.
It is indeed difficult to remain in this position throughout, but it can reduce snoring to a large extent.Sleeping on thick multiple pillows also helps in preventing snores. Elevating your head by few inches improves air passage and prevents snoring.
One of the easiest remedies to stop snoring is by having a teaspoon of honey before going to sleep. Honey is believed to clear the airway thereby reducing the snores. Drinking tea with honey also helps in dealing with snores.
If sinus infection is the reason for snoring, then having a hot shower before sleep helps you. The hot moist air drains the mucous from the sinuses, thereby reducing the possibility of snoring.