Stop Snoring: Home remedies to Help you Sleep Better
When you snore, structures in the mouth and throat, the tongue, upper throat, soft palate, and uvula vibrate against the tonsils and adenoids. There are many possible causes.
Overweight people are more likely to snore, and experts think it’s because the extra fatty tissue compresses the air passages. Drinking alcohol before bedtime is another factor: It causes throat muscles to relax and tissues to sag. And whenever you have nasal congestion from a cold or allergies, you’re more likely to snore, because inflamed tissues and extra mucus interfere with airflow. Know here how can get rid of snoring and attain a better sleep-
1. Don’t Lie Flat on Your Back While Sleeping
Buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. You’ll prevent the tissues in your throat from falling into your air passages.
2. Raise the Head of your Bed
An easy way to do it is to place several flat boards under the legs at the top end of the bed. A couple of short lengths of two-by-eights or two-by-tens under each leg should raise the bed enough to do the trick.
3. Sleep on your Side
Of course, there’s no guarantee you’ll stay in that position, but at least start on your side with your arms wrapped around a pillow. There’s a good reason you don’t want to sleep on your back: In that position, your tongue and soft palate rest against the back of your throat, blocking the airway.
4. Use Nasal strips
Tape your nose open with nasal strips, available at most drugstores. They may look odd, but who’s watching? Following the directions on the package, tape one of the strips to the outside of your nose before you fall asleep. They’ll lift and open your nostrils to increase airflow.
5. Peppermint Could be of Great Help
Drink Peppermint tea or gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water.
6. Stay away from Allergens
Reduce bedroom allergens (dust, pet dander, mold) to alleviate nasal stuffiness by vacuuming floors and drapes. Change sheets and pillowcases often.
7. Use the Power of Herbal tea
If your snoring is a seasonal problem’and you know you’re allergic to pollen’try drinking up to three cups of tea made from the herb stinging nettle. Herbalists recommend it for soothing inflammation caused by pollen allergies. To make the tea, pour 1 cup boiling water over 1 tablespoon of the dried leaf (available in health-food stores). Cover the tea and let it steep for 5 minutes. Strain and drink. Drink one cup of tea just before bedtime.
8. Quit Alcoholic Beverages
Don’t eat a heavy meal or drink alcoholic beverages within three hours of turning in. Both can cause your throat muscles to relax more than normal. Quit smoking. Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway. Smokers also have more problems with nasal congestion If you’re regularly taking any kind of medication, talk to your doctor about alternatives. Some drugs can make snoring worse, including sleeping pills and sedatives.
9. Steam Vaporizer
Dry air can contribute to snoring. There are lots of ways to do battle with dry air. A humidifier or steam vaporizer in the bedroom can keep your air passages moist; just be sure to clean it regularly, following the manufacturer’s instructions.
Another approach: Just before bedtime, fill a bowl with hot water, drape a towel over your head, bend over the bowl so your nose is roughly 15 centimeters from the water, and breathe deeply through your nose for a few minutes.