When you snore, the structures in your mouth and throat vibrate and make the sounds you know. About 40% of men snore, about twice as many as women. Various possible causes of snoring have been identified.
In addition, people who are overweight are more likely than others to snore. Experts believe that this is because excess fatty tissue compresses the airways.
Alcohol and sleep apnea (a condition that involves short pauses in breathing during the night and affects about 10% of men) can make the problem worse. If you have nasal congestion as a result of a cold or allergy, you are also more likely to snore. In the latter cases, inflamed tissues and mucus interfere with airflow in the airways.
Here are the seven best natural remedies and tips to counter and reduce your snoring.
Sleeping on your side
The first tip to avoid snoring: don’t sleep on your back! Indeed, when you sleep on your back, your tongue is positioned too far back in your mouth and thus blocks the passage of air. This position compresses the airways.
It is better to sleep on your side. If you naturally return to your back while sleeping, sew a tennis ball in the middle of the back of your pajamas. A natural and radical method that will prevent you from rolling over without waking up!
There are also anti-snoring pillows that can help you keep the side position during the night.
Elevate your position
If you are used to sleeping without a pillow, run to the bedding store to get one: a pillow reduces snoring. Raising your position with a pillow will make it easier to breathe and prevent the pharyngeal tissues from loosening.
You can place several extra pillows under your head to elevate your position in bed or place wooden wedges under the front legs of your bed. These methods can help reduce snoring.
Clear the nose
If you snore occasionally, it may be related to nasal congestion, forcing you to breathe through your mouth.
To clear your nose, use seawater sprays to clean your nose thoroughly. You can also take a hot shower before bed to clear your nostrils.
Place a humidifier in the bedroom
Dry air is a factor that can cause or promote snoring. It dries out the membranes of the nose and throat, contributing to the congestion of the oral and nasal passages.
The absence of humidity causes a more pronounced vibration of these membranes, and therefore, more important snoring.
The solution to the problem of dry air is very simple: use a humidifier or do some inhalation before going to bed.
Consume olive oil
Olive oil is known for its many health benefits, it is less well known for its anti-inflammatory properties. it helps reduce snoring. Olive oil reduces tissue swelling and makes breathing easier. Take a tablespoon each night before going to bed.
Plants against snoring
The purpose of these plants or preparations is to lubricate, calm irritations and decongest the nasal passages, and fight against respiratory disorders and snoring. You can consume, before sleeping :
- eucalyptus tea,
- a preparation composed of ginger, lemon, apple, and carrot to drink,
- essential oil of mountain pine, juniper or peppermint,
- the Perilla plant is also known as “Chinese Basil”
Being overweight can cause snoring or at least make it worse. When you are overweight, you may have extra tissue in your throat.
This contributes to the noise. The more congested your throat is, the more air is blocked. It flows with difficulty, creating vibrations that cause the snoring noise.