wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring: If you’re tired of the constant symphony of snores keeping you up at night, try these home remedies to silence the noise. First, maintain a healthy weight through exercise and a balanced diet to reduce excess throat tissue. Elevate your head while sleeping by using an extra pillow or raising the head of your bed to promote better airflow.
Clear nasal congestion with saline nasal sprays or strips to open up the airways. Avoid alcohol and sedatives before bed, as they can relax the muscles and contribute to snoring. Lastly, sleep on your side instead of your back to minimize snoring.
How to Stop Snoring? Easiest Tips & Ways
Snoring can disrupt your sleep and that of your partner, leading to daytime fatigue and long-term health issues. It’s essential to identify the underlying cause and explore various solutions.
Here, we present research-based ways to help you stop snoring.
Lifestyle Changes:
Weight loss:
A study in The American Journal of Clinical Nutrition (2017) found that losing weight can significantly improve snoring symptoms in overweight individuals.
Regular exercise:
The American Journal of Lifestyle Medicine (2014) reported that regular exercise can help reduce snoring by helping to lose weight and improving muscle tone in the airways.
Avoid alcohol:
Reducing alcohol intake, especially close to bedtime, can help prevent snoring by reducing muscle relaxation in the airways (source: European Respiratory Journal, 2015).
Quit smoking:
A study in the American Journal of Epidemiology (2004) found that smokers are twice as likely to snore as non-smokers. Quitting smoking can reduce airway inflammation and decrease snoring.
Adjusting sleep positions:
A 2015 study in the journal CHEST found that changing sleep position (sleep on your side) can stop snoring frequency and intensity.
Home and Bed Time Remedies:
Nasal irrigation:
Rinsing the nasal passage with a saline solution can help clear nasal passages and avoid snoring (American Journal of Rhinology & Allergy, 2013).
Humidification:
Using a humidifier in the bedroom can help moisten the air and avoid snoring caused by dry air and congested nasal (Annals of Otology, Rhinology & Laryngology, 2018).
Oropharyngeal exercises:
A study in the European Respiratory Journal (2010) found that oropharyngeal exercises can help strengthen throat muscles and stop snoring.
Elevation of the head:
Elevating the head during sleep can help keep the airways open and avoid snoring (American Journal of Respiratory and Critical Care Medicine, 2005).
Best Exercises to Get Rid of Snoring
Tongue exercises
Tongue slide: Slide tongue along the roof of the mouth, from front to back
Tongue press: Press tongue against the roof of the mouth and hold for a few seconds
Throat exercises
Uvula lift: Try to touch the uvula with the tip of the tongue to strengthen throat muscles
Soft palate blow: Inhale deeply and exhale while keeping the mouth closed, creating pressure against the soft palate
Nasal exercises
Nasal flaring: Flare nostrils in and out to strengthen nasal muscles
Humming: Hum at different pitches to increase nasal airflow.
