How to stop snoring naturally

By: Chioma Umeha

Snoring happens when you breathe through the mouth during sleeping, thereby producing that awfully embarrassing loud noise. Snoring has been medically researched to lead to eventual health issues. There are a lot of so called remedies and quick fix pills and medicines and contraptions that are out in the market these days. Some have attempted stop snoring through surgery. But it is often good advice to resort to natural methods first.

Most of these natural methods are not only effective, but also possess several advantages like having no side effects. It is also a more permanent cure without breaking the bank.

Sleep on your side. This allows you to breathe through your nose and not through your mouth. This opens up your nasal passages as opposed to sleeping on your back which pushes air to be breathed out through your mouth; thus making you snore.

Exercises. Do exercises that help to stop snoring naturally. These are non-evasive choices that focus on controlling the movements of the tongue and jaw which are the parts that are involved in snoring. Regular practice and exercise will eventually result to no more snoring at all.

Be careful of your food. Obesity is, after all, one of the reasons of snoring so you would need to avoid high calorie food and start eating healthier. Also try to avoid eating heavy meals and opt for easy to digest food during dinner time.

Avoid alcohol. Alcohol must be avoided as well as excessive amounts of caffeine. Laying off on tobacco also helps.

Develop good hygienic habits before bed time. Following a routine programs your body’s system to rest more peacefully.

Lose weight. Weight helps some people but not everyone. This is because thin people also snore. If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring, according to experts.

Open nasal passages. If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, according to studies. A hot shower before you go to bed can help open nasal passages. Also, keep a bottle of saltwater rinse in the shower. Rinse your nose out with it while you’re showering to help open up passages.

Change your pillows. Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows? Dust mites accumulate in pillows and can cause allergic reactions that can lead to snoring. Allowing pets to sleep on the bed causes you to breathe in animal dander, another common irritant.

Stay well hydrated. Drink plenty of fluids. According to studies, secretions in your nose and soft palate become stickier when you’re dehydrated and this can create more snoring. Experts also recommends that healthy women should have about 11 cups of total water (from all drinks and food) a day, while men require about 16 cups.

This story was published in Daily Newswatch on April 6, 2013