Sleeping next to someone snoring can be quite disruptive to your sleep. Those who do snore are at risk for problems. Snoring is the sound that occurs while sleeping due to a vibration in the respiratory system. When air movement gets obstructed while breathing, snoring sounds result. Snoring can cause problems for both you and your partner as it can cause lack of sleep, daytime sleepiness, poor concentration, fatigue, tiredness and irritability. Many home remedies as well as commercial remedies help to alleviate or eliminate this problem.
Weight Loss
Losing weight can reduce and even end snoring. Overweight people have fatty tissues on their neck and throat that put additional pressure on the airways and lead to restriction on airflow.
Elevated Head
Place your pillow in such a way so that your head is raised about 4 inches off the bed. You may have to add an additional pillow. This will reduce snoring problems because the elevated position would allow the jaw and tongue to lean forward, making breathing easy.
Smoking and Alcohol Restriction
Smoking can cause nasal congestion and mucous formation in the throat, leading to snoring. Thus, if you want to minimize snoring and if you are a smoker, stop smoking. Additionally, alcohol acts like a depressant and can cause the soft tissues and muscles in the neck and throat to relax when you are sleeping, leading to serious snoring.
Sleeping Posture and Sleep Routine
The best posture to sleep in when trying to reduce snoring is on your sides, as this will help reduce the snoring intensity. The best way to correct your sleeping posture is by pinning a tennis ball in a sock to your pajamas. Whenever you roll over on the back, your body will roll back on the side to avoid discomfort. Moreover, follow a regular sleep routine and sleep at fixed times.
Allergy Medication
If you are taking any allergy medication, take decongestants rather than antihistamines, as antihistamines contain sedatives that lead to relaxation, which increases snoring.
Olive Oil and Sage
Two to three sips of olive oil before going to bed will help reduce snoring. Alternatively, add a bunch of sage to boiling water and allow it to steep. Once cooled, strain it and before going to bed, gargle with the mixture. Using olive oil or sage will keep the throat lubricated and will help reduce snoring.
Humidity Levels
Humidity management can also help reduce snoring. A dry room can lead to a dry throat that can make snoring worse. Thus, it is advisable to use a humidifier.
Stretching
Stretch before you go to bed to loosen up the body. This will enable you to breathe freely and give you the appropriate amount of air that is required for a good night’s sleep.
Nasal Strips
Nasal strips are thin pieces of material with formulated medication that are placed on the nose to expand ones nasal passage and open it, allowing proper flow of air. This will reduce snoring considerably.
Over-the-Counter Medication
Various over-the-counter medications in the form of nasal sprays, throat sprays, tablets and capsules are available in the market. It is, however, advisable to consult a doctor before taking any of them.