wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring: Snoring can disrupt your sleep and affect your overall well-being. Fortunately, there are natural remedies that can help alleviate this issue. One effective method is to maintain a healthy weight through regular exercise and a balanced diet. Sleeping on your side instead of your back can also reduce snoring. Elevating your head using extra pillows or a wedge can open up your airways and promote better breathing.
Avoiding alcohol and sedatives before bedtime can prevent relaxation of throat muscles. Additionally, practicing good sleep hygiene, such as establishing a consistent sleep schedule and creating a comfortable sleep environment, can contribute to reducing snoring naturally.
Suggested Home Remedies for Snoring:
The following home remedies can help to manage snoring:
1. Peppermint Oil
This oil contains anti-inflammatory properties. It might help clear your nose and respiratory tract and help you minimise snoring and mild sleep apnoea related symptoms.7 Few drops of peppermint oil can be taken with water and gargled before sleeping. It will help if you remember not to swallow this solution. This can be done until the desired result is obtained.
2. Eucalyptus Oil
This essential oil has demonstrated the ability to break down mucus accumulated in the respiratory tract and sinuses. Thus, it is helpful to clear the sinuses and airways, aiding in much easier breathing.7 Few drops of eucalyptus oil can be taken in a bowl of hot water, and the stream can be inhaled. Your head can be covered with a towel to make this remedy more effective.
3. Palash
Palash has properties to relieve nasal congestion significantly. Nasal congestion may be a reason for snoring; thus, it may benefit and relieve you from snoring. Decoction of the bark can be consumed with some salt for benefits and relief.
4. Musta (Nut Grass)
It helps adults and children to get relief from cold-related congestion that may be the reason behind snoring. Coarse powder of musta boiled and reduced in milk when consumed regularly will help gain benefits.
5. Black Pepper
Black pepper helps open the nasal blockage, which is the prime reason behind snoring. Mix an equal quantity of black pepper, cardamom, cumin seeds, and cinnamon and grind into fine powder. Sniffing this powder a few times a day may help get relief from snoring.
6. Spider Wort
The whole spider wort plant crushed and boiled in water can be inhaled in the form of steam. It enables you to get relief from nasal congestion, cold and cough, a few of the significant causes of snoring.
7. Ajvain
Ajwain has benefits in relieving nasal block when inhaled, especially as steam. The nasal blockage has been identified as a significant cause of snoring; thus, taking steam using ajvain water may help you get relief from snoring due to nasal congestion. Take some ajvain seeds and crush them. Keep these crushed seeds tied in a cloth and sniff them. You can also add ajvain into boiling water and inhale the steam before going to bed to get benefits and relief from snoring.
Other Remedies
Some bedtime remedies that can help to manage snoring include:
- Changing your sleeping position: Keeping your head in an elevated position while sleeping might remove gravity’s effect on the throat, which helps in easy breathing and gives relief from snoring. Sleeping on your side can also help to prevent snoring.
- Using an anti-snore mouth appliance: These appliances help to bring your lower jaw and your tongue forward while you are sleeping, keep your jaw in the proper position so that air can flow properly and help prevent snoring.
- Clearing nose blocks: Using a nasal decongestant or nasal strips can ease breathing while sleeping if you have a stuffy nose, keep nasal passages open hence, preventing snoring.
- Maintaining an air moist bedroom: If your bedroom has dry air, your nose and throat membranes could get irritated and vibrate, causing snoring. Hence, using a humidifier may help prevent snoring.
Some lifestyle changes that can prevent snoring include:
- Quitting smoking
- Losing weight
- Avoiding alcohol and calming and sleep-inducing medications, as they relax the throat muscles and hinder breathing
- Before going to bed, watch what you consume. Eating large portions of food or taking certain foods that may cause allergies before bedtime can make snoring worse.
- Exercising regularly.
Frequently Asked Questions:
Can snoring worsen with age?
Yes, snoring gets worse with age. Due to ageing, there is a weakening of the muscle around the tongue and throat, resulting in increased snoring.
How can snoring be diagnosed?
For diagnosis of snoring and related issues, the doctor observes the heart, blood pressure, mouth, throat and nose. Then the doctors might assess your sleeping patterns by using a polysomnogram, which studies sleep patterns. This study will help them understand your brain wave activity, heart rate and oxygen levels, movements while sleeping like changing positions and breathing patterns, cessation of breathing or gasping for air. This helps the doctor diagnose the issues that cause snoring.
What are the surgical ways to treat snoring?
Some surgical options that can be considered to manage snoring include radiofrequency ablation (using radiofrequency energy to reduce excess tissues present in the tongue and soft palate), laser-assisted uvulopalatoplasty (LAUP- This surgery is done to shrink tissue in the soft palate and enhance airflow), tonsillectomy and adenoidectomy (surgical reduction of excess tissue from behind the throat-tonsillectomy or the nose-adenoidectomy).
What non-surgical treatment options can be considered for snoring?
Some non-surgical treatment options for snoring include medications that may relieve nasal congestion and aid in easy breathing, nasal strips that are flexible bands that can be stuck outside your nose, which keeps nasal passages open, and lifestyle changes (like avoiding alcohol, maintaining an average weight and changing your sleep position) and oral appliances (also called mouth guard, this can keep your jaw in the correct place while you sleep such that there is proper flow of air).
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