Snoring is a common condition during sleep. Almost everyone snores occasionally, but if snoring becomes habitual for an individual, serious medical and social consequences can arise.
Habitual snoring can cause real problems in a relationship and can even lead to a separation. A snorer often keeps the other partner from a good night’s sleep, which may eventually result in sleeping in separate bedrooms. Fortunately, many options — natural, medical, and surgical — are available in these days to stop snoring.
Medical and surgical treatments could be the effective cure for severe snoring conditions, but these treatments are associated with a few side effects, as well. Instead, as natural methods have fewer or no adverse effects, I believe they are the better ways to stop snoring.
Natural Remedies to Stop Snoring
Natural remedies are the effective solution that can help you to cope with snoring. These remedies include:
- Lose weight. Most obese people often have extra tissues in the throat, which may contribute to snoring. People with a collar size bigger than 16.5 inches are more likely to snore a lot, according to a BBC article. If you have gained extra weight and started snoring after gaining those extra fats, weight loss may help.
- Avoid alcohol. Alcohol narrows the nasal passage by relaxing the throat and tongue muscle, which eventually causes snoring by obstructing the normal airflow. A clinical study published in the British Medical Journal suggested that drinking alcohol before sleep could worsen the severity and frequency of snoring. The study also reported the volunteers who were occasional snorers became habitual because of bad drinking habit. Stop drinking alcohol before going to bed.
- Give up smoking. Habitual smoking can contribute to your snoring as well. Smoking causes constriction of the nasal passages and results louder snoring.
- Change your sleep position. Try to sleep on your side rather than your back. Sleeping on your side can be an effective solution to reduce snoring if you mostly snore while on your back. Establish a sleep routine with your partner, and raise the head of your bed around 4-6 inches.
- Practice throat and tongue exercise. These exercises are stress-free and effective remedies to stop snoring, according to a NY Times article. You need to know that weak muscles surrounding the throat and tongue is one of the major causes of snoring. Practicing these exercises for 30 minutes a day can reduce the severity and frequency of snoring by strengthening the throat and tongue muscles. Loudly pronouncing each vowel (a-e-i-o-u) sounds and repeatedly curling the tongue in several ways can reinforce the upper respiratory muscles and thereby reduce snoring.
- Play the didgeridoo or practice singing. These are the most appreciated alternative remedies for snoring by researchers. Studies have established that singing exercises and didgeridoo playing regularly can help to reduce snoring.
- Use anti-snoring devices.These devices may also help reduce snoring. However, quality and performance of these products are questionable, because there is not enough scientific basis to establish their effectiveness. In an article, Robert Bates (a former snorer, and a prominent reviewer of anti-snoring devices) revealed: “Finding the right device to reduce snoring may seem like a daunting task for anyone, as most of these devices work by just keeping the snorer awake at night.”