Snoring is a problem in which a person makes an unpleasant sound or noise while sleeping at night. It affects both children and adults. Snoring may be an indication of some health problem and it is important to deal with it. It can be due to an obstructed breathing when a person cannot breathe normally due to some blockage in the windpipe. Due to the blockage, the tissues in nose and throat vibrate and this leads to snoring noise. Obese and aged people are more likely to snore. If the snoring becomes very loud, it may need medical treatment. Often, the person who snores remains unaware of it. The other people are disturbed by the sound of snoring. Snoring doesn’t let others sleep in peace. We will give some tips for fighting the problem of snoring.
Obese people are more likely to have the problem of snoring. The extra fat in the body causes blockage in the airways thus obstructing the normal breathing.[1] Thus, lose weight. It will make the airways narrow helping in avoiding snoring.
If you have a habit of sleeping on the back, it will increase the snoring due to narrowing of the airways, which blocks normal breathing.[2] Avoid doing this, instead of that, you should sleep on the sides. It will reduce the snoring habit.
Elevating the head and bed helps in reducing snoring.[3] Use extra pillows while sleeping instead of sleeping without pillows. Raise the upper part of your bed by placing wooden boards below the bed leg in the upper portion.
Using a nasal strip helps in stopping snoring.[4] It is a strip that looks like a band-aid. Place the nasal strip across your nose. It will increase air circulation in the nose helping in breathing freely. When you are able to breathe freely, the problem of snoring will not be there.
Some people have snoring due to allergy to pollens. For this, you should drink herbal tea.[5] Tea of stinging nettle is very good for stopping snoring. Make the tea by steeping the dry nettle herb in boiling water for seven minutes. Consume the tea after straining it.
Peppermint oil inhalation helps in stopping snoring due to congestion.[6] For this, you should mix the oil with boiling water. Bend over the vessel and cover the head with a towel. Inhale the steam. You can also do gargling with the peppermint oil.
You can reduce snoring by using throat spray.[7] The spray helps in lubricating the throat tissues, which reduces the snoring noise. Apply the spray on your throat at night before sleeping. You can use a throat spray that contains herbal ingredients.
It is possible to decrease snoring by using orthopedic pillows. Place the pillow behind the head and neck while sleeping at night.[8] It helps in avoiding blockage or obstruction in the airways helping in breathing easily and stopping snoring.
People who smoke and take alcohol can have snoring. Alcohol relaxes the throat muscles and suppresses the nervous system leading to snoring.[9] Quit alcohol completely. Don’t take alcohol 2 hours before you go to bed. Smoking also worsens snoring. So, quit smoking also.
Avoid using sedatives and tranquilizers that put you to deep sleep. Using such medicines can cause snoring. Don’t use medicines like sleeping pills for going to sleep. It will help in avoiding the problem of snoring.
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