Get the most out of your sleep: Simple snoring remedies

Snoring is a sleep centric disorder that is caused mainly due to obstruction in the free passage of air at the time of breathing.

Almost everyone snores occasionally but if it becomes a frequent phenomenon it can affect the quality of your sleep and your roommates’ sleep. Some people snore so loud that they even wake themselves up!

Snoring manifests itself in the form of an unpleasant sound created by vibrations in the back of your throat. When people snore their muscles are relaxed which cause the tongue to fall back and create a narrow space in our throat. At that state, when people inhale it causes vibrations and those dreaded sounds.

In naked eyes snoring might seem like a minor nuisance but it can actually become a serious problem. It hampers the sleeping pattern of a person that leads to fatigue & dysfunction throughout the day. Luckily, sleeping in separate room isn’t the only remedy for snoring. There are few natural remedies that can be effective.

• If you create snoring noise more often you should avoid sleeping on your back because this causes your tongue to collapse even more at the back of your throat. Sleeping on your side using a body pillow can do the trick for you.
  


• You should totally avoid alcohol as it is a muscle relaxant. Alcohol will make you snore even if you don’t snore usually. Similar to alcohol consumption smoking may also lead to nasal congestion which in turn results into snoring. So you should give up smoking as well.
  


• Gaining weight around neck area squeezes the internal diameter of our throat. Consequently, you will create that loud annoying sound while you sleep. Simple remedy is to lose weight as soon as you can. You can do some exercise before going to bed. This will help you to sleep faster and sleep deeper.
  


• In many cases nasal congestion causes snoring. You can use decongestants in order to overcome congested condition of nose. Even you can make your own nasal drop at home. Take 7-8 ounces of pure water and add one fourth tea spoon of salt. The solution is an effective nasal drop that can minimize your nasal congestion.
  


• If your pillow is age old you should change the pillow. Allergens or dust mites present in old pillows might be a reason you snore at night. If you feel stuffy at night put your pillows in the air-fluff cycle at least once in a week. Besides, keep changing your pillow or pillow cover once in every six months.
  


• Stop grinding your teeth at night. Increased muscle tension as well as misalignment of the teeth can put stress on the jaw and make you grinding teeth more often while you sleep. This grinding will force your tongue back into the throat and narrow the airway that translates into snoring. You can use mouth guard to cushion the teeth and prevent the tongue from obstruction your air way.

Apart from these home remedies which involve few lifestyle changes there are some medically prescribed solution for snoring if your problem is severe.

Just keep in mind that everyone needs their rest. Try to make sure you keep your nights as peaceful as possible for you as well as for your partner.

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