How to Stop Snoring – Natural Cures for Snoring

Snoring is an extensively widespread human habit caused due to an obstruction in breathing during sleep. Studies reveal that 20% of men in the age group of 30 – 35 years and 5% of the women snore. Snorers are mocked at by the family members because of the intermittent loud snorting one makes during sleep.

• Reasons for Snoring
• Preventive measures for Snorers
• Home remedies for Snoring
• Medical therapy for Snoring 

This can be noted as choking spells, gasping and abnormal body movements. Occasional snoring is not a cause for alarm but if snoring is recurrent and effects the normal sleep pattern of an individual it is a reason to panic. Lack of sleep is apparent in the form of exhaustion during morning hours, tetchiness, and weak health in general.

It effects  the bed – partner too who is disturbed time and again due to the sound and awkward scary movements by the snoring partner .Sleep deprivation  ends the patience and may even lead to deterioration of relations paving the path to a ground for severance  between partners. Identifying the causes help in targeting the apt treatment required.

Snoring happens when air is obstructed in the nose and mouth in sleep.  A faulty sleep posture narrows the airway or excess abnormal throat and nasal tissue tend to vibrate leading to this state. A narrowing of the airway due to falling back of the tongue can also lead to irregular breathing. How and when one snores is vital to assess whether the snoring can be controlled or not.

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Reasons for snoring 

Age: With age muscle tone in the throat decreases making the throat narrow so old people tend to snore more.

The body dimensions: Women have larger air passages, than men who are blessed with a cleft palate, a narrow throat, and enlarged adenoids and thus snore more.

Nasal and sinus blockages: Airways with obstruction create vacuum in the throat, leading to labored breathing. Allergies, tonsillitis or large adenoids are a primary reason for snoring.

Sleep posture: Snoring in various postures of sleep indicates a problem and points out which detailed treatment is advisable.

Excess weight: One snores due to obese Fatty deposits with poor muscle tone. Working out to reduce abs, legs etc helps in losing weight and trimming down decreases fat tissue deposits in the throat.

Alcoholic beverages, smoking and medications: Heavy snoring is aggravated by the use of excess Alcohol, smoking, certain medications or extreme physical exhaustion.

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Preventive measures for snorers

• Consume a proper diet with regular exercise for weight reduction.
• Sleep on the side rather than the back. Putting a pillow beneath the knees and below the head makes sleeping on the side more comfortable.
• Avoid alcohol before bed.
• Raise the bed post by three or four inches.
• Avoid sleep medications.
• Smoking increases irritation and mucus in the membranes of the throat causing congestion leading to snores.
• A customary routine and regularity in sleep timings with the help of the partner can mellow down the symptoms.

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Home remedies for snoring

Home remedies and lifestyle changes go a long way in resolving the problem.

1. It’s a great help if a journal is maintained on a daily basis keeping a close watch on the sleep pattern and snoring.
2. Sleep positions and figuring out the way of snoring ,divulges  volumes:
   • Sleeping flat on the back relaxes the throat muscles and block the airway leading to mild Snoring.
   • Closed-mouth snoring indicate a glitch with the tongue.
   • Open-mouth snoring indicates the problem areas are the throat tissues.
3. Raising the bed from the head side for about four inches encourages easier breathing helping the tongue and jaw to move to the fore. There are specially designed pillows available which help one sleep on the side and the neck stays stretched and straight.
4. The nasal and throat membranes need natural humidification so that they stay free from   irritation. For this one can use a humidifier. Nasal passages should be cleared before sleep with nasal strips or nasal decongestants making breathing easier
5. Dairy products, caffeine, soya milk, tea, and heavy meals should be avoided just before bed. The food and beverages need to be consumed at least two hours before sleep.
6. Singing tones up the muscles of the throat and the soft palate adding strength to the muscles.
7. Throat exercises carried out for 30 minutes a day are an effective way to reduce snoring. Repeatedly pronouncing vowel sounds and curling the tongue in specific ways can brace upper respiratory tract muscles and lessen snoring. Move jaw left to right holding it in each place for 30 seconds. A few times during the day speak out the vowels loudly for three minutes. Touch the upper palate with the tongue and then pull it backwards for three minutes daily. Pucker the lips together and hold 30 seconds. Try swallowing with your mouth open and see the uvula move.

The market is flushed with wacky snoring devices like snore relief wrist bands, nasal mask, nasal strips, and chin straps. They don’t promise a sure cure but provide some respite.

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Medical therapy for snoring

1. Consult an ENT specialist.
2. Dental appliances are recommended by dental specialists. These are like the oral devices, snoring mouthpiece, jaw supporters, and lower jaw-positioners. These help in keeping the lower jaw forward increasing the airway space.
3. Continuous Positive Airway Pressure (CPAP): The airways of the patient are kept open with the help of a bedside machine which forces air into a face or nose mask.
4. Medical procedures like Uvulopalathopharyngoplasty (UPPP), Radio frequency ablation, Tonsillectomy, adenoidectomy, palatal stiffening, Thermal Ablation Palatoplasty, and Laser –assisted uvulopalatoplasty are conducted .Extra soft tissues from the tonsils, adenoids, soft palate are dealt with and help increase the size of the airway thus reducing the snoring.

Snoring of any kind needs to be looked into. Tiredness, irritability, and irregular sleep patterns are a call for attention. Get them checked!

Home Remedies Sleep Disorder cure, snoring