Snoring is the rattling and snorting sound made by the airway tissue vibration at the back of the mouth, nose, and throat as we breathe in and out during sleep. Snoring occurs as a result of a partial blockage of the airways due to the relaxation of the muscles holding them open and other factors like excess body weight, alcohol consumption, and sleep habits.
Snoring affects at least 45% of the adult population and can cause problems in relationships and marriages especially as it disturbs your partner’s ability to sleep peacefully at night.
As snoring is often related to lifestyle, you can try these natural solutions to help stop snoring.
1. Change sleeping position
Try to sleep on your side rather than your back because sleeping on your back relaxes the chin and tongue plus it blocks the throat during sleep. Pillows can be used to prevent from rolling onto your back in the night. This a simple way to stop snoring naturally.
2. Quit smoking
Smoking is a major contributor to snoring; smoking causes upper airway inflammation and irritation which can also lead to permanent damage to the respiratory system. It is necessary to quit this habit to reduce snoring and improve overall health.
3. Reduce excessive consumption of alcohol
Excessive consumption of alcohol can lead to the depression of your central nervous system which relaxes the muscles of your throat and jaw and makes it easier to snore, try not to drink any alcohol 4 to 5 hours before going to bed to prevent snoring.
4. Lose some weight
Weight loss is also necessary and helpful in reducing snoring naturally as the excess fat found around the neck can put excessive pressure on the airways causing it to collapse resulting in snoring. Therefore, weight loss can significantly reduce snoring in many individuals.
5. Decongest nasal passages
Keep nasal passages clear, so that you breathe in through your nose rather than your mouth. You can use a nasal spray to clear nasal passages as a stuffed-up nose makes breathing difficult. Nasal decongestants are useful in improving inhalation during the day and while sleeping at night.