Snoring has become a common problem nowadays, and many couples find it difficult to sleep together as one or both of them suffer from snoring. According to latest research findings, an estimated 45% of normal adults snore at least occasionally and 25% do so habitually.
This problem is more common in men and in people who are overweight. This problem gets worse with advancing age. Here are the causes of snoring and the best cures for snoring relief.
When you are sleeping the muscle tone in your tongue and soft palate decreases. They become more relaxed and can collapse together, causing snoring. Other soft tissues like tonsils and tongue also can produce sounds that affect the quality of the snoring.
The position in which you sleep also affects the amount and quality of snoring. If you are lying on your back your tongue falls back towards your throat. This blocks your airway and causes snoring.
If anything obstructs your airway it contributes to snoring. Large adenoids, large tongue, and nasal passages swollen from a cold or allergies also cause snoring. Enlarged tonsils and adenoids are the main causes of snoring in children.
Older people have more tendencies to snore. It's because as age increases muscle tone tends to decrease. Also, factors like alcoholic beverages, some medications and sheer physical exhaustion may contribute to snoring.
Listed below are some of the effective snoring home remedy:
With the following lifestyle changes and natural remedies you can stop snoring.
If you are lying on your back, your tongue falls back and increases airway resistance. So, sleep on your sides to stop snoring. However as snoring progresses, it also can occur when sleeping on sides. In that case lifestyle changes and medications become necessary.
In case of overweight people, neck tissue will be bulky and causes snoring. Research says that losing modest amount of weight, at least 10% of your body weight, is necessary to stop snoring.
Sleeping pills or low dose alcohol suppress your breathing drive and cause snoring. If you are snoring after taking a couple of drinks or a sedative at night, avoid them partly. If still the snoring problem persists, try to avoid them completely.
Deep breathe steam through your nose to avoid nasal congestion, which can cause snoring. The process of steam inhalation is very simple. Add 5 drops of an essential oil to a bowl of steaming water. Peppermint or lavender are better oils for sinus headaches. Drape a towel over your head. Hold your face over the bowl. Breathe in deeply.
But during this process don't expose your eyes to steam. You need to use fairly hot water but not scorching hot water. Remember, the purpose of steam inhalation is to send some warm vapors up your nose.
If your nostrils are open wide it becomes easier for you to breathe. Nasal strips, which are worn on the nose, help you if snoring comes from your nose.
The following foods can enhance congestion in some people and in turn cause snoring: dairy products, chocolate, fried foods, frozen foods, and some baked goods like pizza.
However the following can help you stop snoring: thyme, horseradish, mustard greens, pears, , leeks, scallions, onions, garlic lobster, and seaweed.
Snoring sprays popularly known as throat sprays coat the soft tissues of your throat. It allows the air to move more freely, and it lessens the noisy vibration.