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Have you constantly been getting kicked awake in your sleep?
Wondering what the problem is?
There are possibilities that your partner or even your roommate is done with your snoring. It is often hard to stop snoring naturally but it is definitely not impossible.
We definitely understand that snoring is not favourable for either the person themselves or even the ones trying to sleep in the room. The problem could literally rise from an array of causes which is what we are going to be discussing.
Don’t worry; we won’t let you get kicked again. In this article, we are going to be discussing about the ways to stop snoring.
What Causes Snoring?
If you have been wondering why do people snore quite often times than necessary, don’t worry, this section of the article will actually help in getting all your queries sorted.
Snoring is defined as the condition in which an individual makes hoarse sounds during their sleep because of the fact that the air flows past the relaxed tissues in the throat, ending up causing vibrations while you are breathing. While this problem can be something that affects the individuals more or less quite throughout their life, if the problem is chronic, that’s when you need to opt for some kind of remedies or even consult a doctor to trace the main cause behind the problem.
Some of the common reasons behind snoring include:
1. Mouth Anatomy
The presence of a low and thick soft palate is often the reason behind the salient narrowing down of the airways which is what ends up causing the vibration in the throat while you are breathing in an unconscious state. This is often prevalent in obese people who tend to have extra tissues at the back of their throats.
With that being said, there are also often conditions in which soft palate, otherwise known as the uvula is elongated than normal and thus ends up causing obstructions to the air passage and thus contributes to the vibrations and thus creates those hoarse sounds.
2. Alcohol Consumption
If you have been binge drinking just before bedtime, there are chances that you might end up snoring to the ends of the earth. The main reason behind the same is because of the fact that the alcohol tends to relax the throat muscles and end up getting rid off of the inhibition against any form of airway obstruction.
3. Sleep Deprivation and Position
Lack of sleep and consistent fatigue also often tends to contribute to the reasons for snoring, mainly because of the fact that it ends up relaxing the throat muscles and thus the air obstruction is prohibited and the same ends up causing vibration that we hear as snores.
Now, one of the most common reasons behind snoring that we often tend to not even realize is when we sleep on our back. The snoring is possibly the loudest during that time, mainly because of the fact that the same is affected by gravity which ends up narrowing the air passage, thus creating immense vibration.
4. Nasal Problems
Conditions like deviated septum or even chronic nasal congestion ends up causing you to snore loudly. There are not much to discuss, just that the difference in the shape and size of the nasal structure often just ends up contributing to the condition of snoring.
5. Obesity
Obesity and being overweight is possibly one of the most common causes behind the snoring. The main reason behind the same is primarily because of the fact that the people who are overweight tend to have excess tissues at the back of their throat which ends up constricting the air passage and contributes to excess snoring.
Obese people also often tend to suffer from sleep apnea which is yet another factor that contributes to the causes of snoring.
Home Remedies For Snoring
Now, snoring is much of an involuntary process that is quite hard to just stop. While some preventive measures and changes in lifestyle do make an impactful change in its course, there is still no guarantee of 100% effect concerning the same.
In this section, we are going to highlight some of the effective snoring remedies that you can try right in the comfort of your own home. Let’s get on with it now, shall we?
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Check Out the Most Popular Ways to Stop Snoring
1. Peppermint to Stop Snoring Naturally
Peppermint has natural anti-inflammatory (R) properties which are very beneficial in getting rid of any kind of inflammation in the throat that often times end up being the primary reason behind the snoring. If you have been looking for an effective way, peppermint is the way to go. It also helps soothe the constricted membranes of the lining of the throat and nostrils and helps with preventing any form of obstruction in the breathing.
What To Do?
- Mix a few drops of peppermint oil to a glass of water
- Drink this concoction before bedtime and that should help to stop snoring immediately
- Alternatively, you can also rub a few drops of peppermint oil under the nose and that should help you breathe better
How Often?
- Every day
2. Steam Inhalation to Stop Snoring Naturally
One of the most common reasons behind snoring is because of congestion which can be caused because of cold and cough. If the same is the case with you, opting for something like steam inhalation can actually be quite effective in getting rid of the problem from the roots.
The steam helps in breaking down the mucus linings and relaxes the air passage and thus helps to treat snoring effectively.
What To Do?
- Pour some boiling water to a deep vesseled bowl
- Add a few drops of eucalyptus oil or even peppermint oil to it
- Cover your head over with a towel and inhale the steam
How Often?
Once every day before bed
3. Clarified Butter to Stop Snoring Naturally
Yet another amazing remedy to reduce your snoring (R) is by using clarified butter. It might not seem like it but clarified butter (otherwise known as ghee) is loaded with beneficial medicinal properties which help in decongesting the blocked nasal passages which end up ensuring that you snore less.
What To Do?
- Warm up 1 tablespoon of ghee in the microwave making sure that it’s just melted and not boiling
- With a dropper, pour 1-2 drops of it into each of your nostrils
How Often?
Every day at night before bed
4. Turmeric to Stop Snoring Naturally
Turmeric is loaded with a beneficial antiseptic(R), antioxidant as well as anti-inflammatory (R)(R) properties, the combination of which is actually very beneficial in snoring treatment. It might not seem like it but the turmeric remedy for snoring is actually beneficial because it impacts the body from within and helps in getting rid of any kind of inflammation that could be causing problems concerning this.
What To Do?
- Add 1 teaspoon of turmeric powder to a cup of warm milk
- Mix everything together and drink this every night before bed
How Often?
Every night before bed
5. Cardamom To Stop Snoring Naturally
Although many people tend to despise the taste of cardamom, trust me, it definitely does work wonders in treating the condition associated with snoring. It is believed that the cardamom does actually have decongesting properties which help in opening up the nasal passage and thereby aiding as a cure for snoring.
What To Do?
- Warm up some water and pour it into a glass or cup
- Add ½ teaspoon of cardamom powder to the water and mix it well
- Drink this 30 minutes before bed
How Often?
Every day before bed
6. Nettle Leaf to Stop Snoring Naturally
Nettle leaf is possibly one of the most prevalent and effective natural remedies to stop snoring effectively. That being said, it is always best to consult an expert before consuming nettle leaf because of the fact that there are not many studies that support the claims stated.
It is believed that the anti-inflammatory (R) as well as the anti-histamine (R) properties of the nettle leaf actually does help in getting rid of the constrictions in the throat and aids in proper breathing without any kind of obstruction which is exactly what helps reduce your snoring.
What To Do?
- Boil some water in a pot
- To that, add 1 tablespoon of dried nettle leaves and bring it to a boil
- Let the leaves steep into the liquid for 5 minutes
- Strain the liquid and drink the tea
How Often?
1-2 times daily
7. Honey to Stop Snoring Naturally
Honey is very effective in getting rid of the constrictions in the throat as well as the intense healing properties help in getting rid of the vibrations which is what ends up causing the snoring. With that entire aside, honey also helps lubricate the walls and lining of the throat (R), thereby aiding in preventing the consistent vibration that is caused.
What To Do?
- Mix 1 tablespoon of honey to a glass of warm water
- Drink this before bed at night
How Often?
Once daily at night
8. Garlic to Stop Snoring Naturally
Garlic is actually an effective remedy against fighting the mucus buildup in the nasal pathway and throat region which often tends to cause congestion that makes it harder to breathe at times. With all that aside, garlic also possesses antimicrobial (R) properties which are actually quite beneficial in treating any kind of infection that could be causing the nasal congestion in the first place.
What To To?
- Chew 1-2 cloves of raw garlic in the morning and swallow it down with some water
How Often?
Daily once
9. Chamomile to Stop Snoring Naturally
Yet another amazing and effective that is actually considered as one of the best ways to stop snoring is chamomile. It is not just loaded with beneficial medicinal properties (R) but is also loaded with beneficial anti-inflammatory properties which aid in preventing any kind of inflammation in the throat that can contribute to the vibrations that causes snoring.
Chamomile tea also contributes to proper sleep at night which is yet another aspect that actually does help in
What To Do?
- Steep some chamomile tea in a cup of hot water
- Let it steep for 5 minutes
- Drink this tea before going to sleep at night
How Often?
Every day once at night
10. Olive Oil to Stop Snoring Naturally
Yet another amazing one of the snoring remedies that work is the usage of olive oil. Olive Oil consists of naturally occurring anti-inflammatory property which helps in getting rid of any kind of inflammation that lingers around in the throat, thus causing obstructions to the air passage. It also helps in lessening the vibrations caused in your throat, thereby aiding to treat snoring.
What To Do?
- Consume 2 tablespoon of olive oil before bed every day
- Alternatively, if the taste of the olive oil is too overwhelming, just switch it up by adding a teaspoon of honey to eat and then taking it
How Often?
Once daily
11. Eucalyptus Oil to Stop Snoring Naturally
Eucalyptus Oil (R) is one of the most effective remedies when it comes to snoring home remedies. The natural expectorant properties (R) along with the effective decongestant properties help in getting rid of any form of constricted air passage which often times contributes to snoring. Inhaling the eucalyptus oil actually does help in getting rid of the clogged nose and throat and helps you breathe better at night and thus stop snoring immediately.
What To Do?
- Add a few drops of eucalyptus oil into an air diffuser
- Switch on the diffuser 30 minutes before you are going to sleep
How Often?
Do this every day before bed at night
12. Sage to Stop Snoring Naturally
Sage (R) has an amazing combination of both antimicrobial (R) as well as anti-inflammatory properties (R) which have profound impact in the snoring treatment at home. These properties have profound impacts in getting rid of the inflammation and stuffiness of the nose which an amazing way to not just clear the nasal pathway but also helps in breathing better.
What to do?
- Boil some water in a big pot
- Add a handful of sage leaves to the water and let it boil and steep for 5 minutes
- Inhale the steam from this before bed at night
How Often?
Every other day
13. Use Nasal Dilator to Stop Snoring Naturally
It might just seem like a small piece of U-shaped plastic but trust me; it works like magic to reduce your snoring. Be it the commonly used stick on nasal strips or even the nasal dilator, they work just as fine and very effectively, for that matter. That being said, the nasal dilator helps in preventing the induction of any kind of airflow resistance which is what helps in getting rid of the possibilities of snoring by helping you breathe better.
What To Do?
- Insert the nasal dilator as mentioned in the instructions
How Often?
Use this every night before bed
14. Treatment of Chronic Allergies to Stop Snoring Naturally
Allergies are one of the common reasons for snoring and can impact a lot in causing chronic snoring in an individual. Any form of allergies tend to cause vasoconstriction and even the constriction of the air passage which ends up making you breathe through your mouth rather than your nose. It is very essential that one gets immediate medical attention if the situation has been persistent for quite a long period of time.
What To Do?
- Consult a doctor for urgent medical emergency if the signs and symptoms of the chronic allergy has been very over the top and persistent
15. Ginger Tea to Stop Snoring Naturally
Yet another amazing remedy to treat snoring is with the consumption of ginger tea. Loaded with beneficial antibacterial (R) as well as anti-inflammatory (R) properties, this is definitely what one needs to treat any issues concerning nasal congestion and difficulty in breathing and even gets rid of any kind of inflammation.
What To Do?
- Steep some crushed ginger in a cup of hot water for 5 minutes
- Strain the liquid and then add 1 teaspoon of honey to the mixture
- Stir everything well and drink this before bed at night
How Often?
Daily once
How To Prevent Snoring?
Much more than the common snoring remedies that we talked about, it is better to make some actual life changes to be able to get rid of it for good. Preventive measure actually help in getting rid of the problem and fights off the causes of snoring. When the preventive measures are fruitful, that also tends to cut down the possibility of acquiring any kind of negative side effect from the remedies.
In this section, we are going to be discussing some of the common preventive measures that once can opt for to get rid of the snoring while they are asleep.
1. Lose Some Weight
As mentioned before, obesity is one of the most common reasons for snoring. The primary reason for the same is because of the accumulation of the tissues in the back of the throat which causes airway resistance.
Losing weight helps in ensuring that the same is not repeated or proliferated and thus it promotes better and easy breathing which, in turn, ensures to get rid of the problems associated with the constriction of the throat. Not just that, obese people are also at the risk of developing sleep apnea and lack of proper sleep is also one of the causes behind the snoring.
2. Sleep on the Side
This is possibly one of the most talked of and common preventive measures that even the people talk about. Sleeping on your back often is the reason for snoring, so the way you sleep, especially on your side instead of your back actually does help in getting rid of the snoring. If you have been wondering what or why the sleeping on back situation contributes to snoring, it’s because of the fact that sometimes the tongue tends to obstruct the airway passage and makes it difficulty in the process.
Sleeping on the side ensures to prevent any kind of airway resistance and helps you breathe a lot better than normal which is exactly what one need for snoring treatment. It frees the air passage and helps you sleep better without snoring.
3. Correction of Structural Problems in the Nose
This is possibly one of the most common yet effective ways to keep the problem of snoring at bay. Nasal impairments are often the cause of snoring and if you are one of them, getting the problem corrected can actually be an amazing way to get rid of the snoring for good. Deviated septum is one of the most common problems which is the misalignment of the wall that separates the two halves of the nose.
If something of a similar condition is what you are facing as well, consult with a doctor and get the problem fixed and realigned to help ensure better breathing without any obstruction.
4. Avoid Alcohol Before Bed
Alcohol tends to relax the throat muscles and end up causing problems when it comes to breathing during sleeping. Consumption of alcohol before bed tends to be one of the most common reasons behind the problem with snoring incessantly.
Avoid drinking alcohol before bed because the same will end up relaxing the throat muscles which tend to make you snore at night. Try and switch up your beverage consumption at night with something healthier and worthwhile rather than the complete opposite of it.
5. Avoid Sedative Before Bed
This is one of those facts that definitely contribute to the never-ending list of reasons for snoring. If you have been snoring chronically now and you are on sedatives to induce a good night’s sleep, it is advised that you consult your doctor for the easy cures for the same. Often times, the doctors tend to cut down the sedatives to only necessary if it’s not mandatory for a regular basis.
Consulting a doctor for this is beneficial because stopping the sedatives without supervision can impact your overall health in a negative way which is definitely not something you want to experience.
6. Quit Smoking
Smoking is possibly a root cause for many of the health ailments that we suffer from on a regular basis. Practicing consistent and chain smoking can actually negatively impact your breathing and respiratory tract which is not something you even want to encounter in the first place.
Any form of airway resistance contributes to the worsening condition of the snoring and in order to get rid of the problem, it is necessary that you quit smoking and opt for other alternatives to tame the itch for the same. Consult a doctor about switching to gums and patches to be able to get rid of the problem for good.
7. Proper Night’s Sleep
Fatigue, tiredness and lack of sleep often play a very significant role in inducing snoring in an individual. It is actually beneficial for a person to get the ideal amount of 6-8 hours of sleep to be able to avoid problems associated with the same.
Insomnia or bad sleep during the night often times end up contributing to making you snore during the night and that too, loud and hoarse which you will have no recollection of.
8. Changing the Pillows
This will most likely intrigue you as to how can changing the pillows help with snoring treatment, right? Well, it is believed that any form of allergens in the pillows can often be a contributing factor to the lack of sleep and hence, increased rate of snoring.
While changing the pillows could not be a possible remedy to actually reduce your snoring, it is worth the try to watch and see if the same actually does make a difference. If you end up snoring less and no more after changing the pillows, chances are that your pillows had allergens in them which have been a contributing factor to your snoring.
In order to stop snoring naturally, it is always best to opt for the preventive measures first and if they fail to work or provide with the results you are looking for, then switch it up with some of the snoring remedies that work. These above mentioned list of remedies, as well as preventive measures, are actually quite beneficial in getting the much desired results.
