You likely know a person who snores at night, making it difficult for others to sleep with them in the same room. Although people overlook Newport Beach snoring, it is a serious issue associated with other health issues like sleep apnea. However, not everyone who snores at night suffers from sleep apnea, as snoring may happen due to bad sleeping posture. You can overcome snoring through lifestyle changes, but you will need snoring appliances or surgery for sleep apnea. Therefore you should try these home remedies to stop snoring before taking pills and surgical solutions.
Change the Sleeping Position
The sleeping position might predispose one to snore as lying on the back makes the soft palate collapse into the throat leading to vibration and snoring. Sleeping on the sides can alleviate snoring by preventing the blocking of the airways. Moreover, you can opt for a full-body pillow that supports the entire body leading to mo0re comfort at night. The sleeping pillow makes it possible for you to sleep on the sides as it is designed to train people to sleep on the sides. Furthermore, you may recline the bed with the head elevated, thus opening the airways, but elevating the head may cause neck pain if you don’t support it effectively.
Although weight loss reduces snoring, some people may continue snoring with weight loss. However, if losing weight previously had a positive impact on snoring, losing the extra weight will lead to less snoring. Weight loss helps individuals who are likely to gain weight around the neck as the weight squeezes the diameter of the airways, making it easy to collapse as you sleep.
Practice Good Sleep
A good sleep routine might reduce snoring. For instance, you should sleep for 8 hours, and avoiding overworking can reduce snoring as you will not be overtired. You might sleep deep and hard when overtired, making the throat muscles floppy and resulting in the blockage of the airways. Furthermore, sedatives and alcohol increase the chances of snoring by resting the muscles on the throat.
Open the Nasal Passage
Opening the nasal passage with snoring appliances might reduce snoring, allowing air to flow effectively in the throat. You should use warm saline water to reduce snoring associated with flu and cold. Moreover, the nasal strips might work if the issue exists in the nose and not with the throat’s soft palates.
You should drink more water to keep the body healthy by promoting all bodily functions. The nose and throat secretions are sticky when dehydrated, leading to more snoring. You can drink plain water or add cucumber slices, honey or lemon to promote better gut health. However, water from all drinks and food can keep you hydrated throughout the day.
Snoring impacts sleep quality and makes it impossible to sleep with others in the same room. You should not ignore snoring as it indicates serious underlying issues like sleep apnea and obesity. Although you can opt for medications and surgery to deal with excessive snoring, you can practice home remedies to improve the condition. First, you should use a supportive pillow like the body pillow, which preserves posture. Losing weight, eating healthily, and drinking enough water may alleviate excess snoring. Finally, you should conduct a sleep study to determine any underlying issues.