A three month study in Britain involving 20 snorers found that singing and other vocal exercises could reduce snoring. Although this may seem a little far out as a solution to a problem that affects millions of people, when it’s taken into account that snoring can be caused by the muscles in the throat becoming slack and narrowing the airway, it doesn’t seem so unlikely. And the UK study attested to the fact that singing may well help you sleep better.
Many other natural remedies and lifestyle changes have come to the fore over the years, blending folklore with modern research as part of the quest to find a solution to this widespread problem.
Drink some tea and let off steam
Teas: Try using onions. Boil chopped onions for 15 minutes, then strain and add a little brown sugar before drinking this tea – preferably about two hours before you climb into bed.
Sage may also help reduce snoring if some of this herb’s leaves are boiled in water. This tea should be taken about an hour before bedtime.
Steam baths: Traditionally used for colds and chest congestion, steam baths containing different decongestants are another possible natural way to reduce snoring. Steam baths involve adding essential oils to a bowl of boiling water and covering it with a towel. Rest your face on the towel so you can inhale the steam that rises from the bowl. It’s sometimes recommended that instead of resting your face on the towel, you bend over the bowl and put the towel over your head, forming a tent in which to capture the steam. However, although possibly more effective, the tent idea opens you to the risk of having the hot steam scorch your skin or irritate the blood vessels in it.
Humidify and purify the air
If allergies are the root cause of your snoring habit, why not try using a humidifier or air purifier in the bedroom? This could relieve congestion of the upper airways and make breathing easier. If allergies are the cause, you can also go a long way to ensuring that the most common bedroom allergens are removed from the sleeping environment by cleaning the bedding, pillows, mattress and blankets on a regular basis.
Foods that will help airflow
Irritation, swelling, inflammation and acid reflux are all seen as contributors to snoring. Easy their effect is possible by using certain foods. When it comes to soothing and relaxing the throat, give a spoonful of honey in your late night cup of tea. A peppermint Oil and water gargle will reduce swelling and open the airways, while horseradish is good at reducing any swelling in the throat and drying up any superfluous mucus.. Anti-inflammatories abound in the natural world, among them are garlic, turmeric and pineapple.
- The most common causes given for snoring are listed as being overweight, smoking cigarettes, and consuming alcohol, especially when you smoke or drink close to bedtime. Try to leave at least three or four hours between when you have your last puff or sip of alcohol for the night, and when you go to bed.
You may well find that changing your diet, stubbing out the cigarette habit and cutting down on alcohol consumption could all make a significant difference to your snoring levels and how often you snore. It’s all to do with the fatty tissue at the back of the throat. Cigarettes tend to inflame it, while being overweight can result in more fatty tissue building up in the throat. Both of these narrow the airways.
- Avoid sleeping on your back. Research has shown that doing so is likely to increase the chances of snoring. This is because your tongue may fall back towards the throat, adding to any other constrictions that are stopping the air from flowing freely. Rather try to sleep on your side.
- Adopting an exercise regimen will assist you in various ways. Not only will it contribute to general weight loss, but many exercises done to tone other areas like the abdomen, end up improving the muscle tone in the throat area as a bonus. This may help prevent the muscle collapse which contributes to snoring by narrowing the airways during sleep.
Natural remedies and some lifestyle changes can do a lot to ease snoring, and can easily be combined with anti-snoring devices aimed at mandibular advancement or opening of nasal passages. The wide array of options available in all three areas increases the chances that snorers can find a mix that matches their needs.
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