Snoring is the vibration of respiratory structures and the resulting sound, due to obstructed air movement during breathing while sleeping. In some cases the sound may be soft, but in other cases, it can be loud and unpleasant. Snoring during sleep may be a sign or first alarm of obstructive sleep apnea. Because snoring is caused by the relaxation of the muscles in your soft palate roof of your mouth, tongue and throat. The narrower your airway, the more intense vibration, and the louder the snore. Because your family could be worried or annoyed of this kind of problem we are here to help you. Whatever the reason, we know the solution, there are many ways but home remedies can help without getting a pressurized mask or mouthpiece involved.
The expectorant property of Jasmine Essential Oil can help you have an undisturbed night of sleep, even when you are suffering from a cough or cold. It provides relief from coughs by helping clear out the accumulation of phlegm in the respiratory tracts. It also eliminates snoring by clearing the congestion from nasal and respiratory tracts. With jasmine essential oil working in your system, you be kept away by coughing endlessly through the night, nor will you constantly snore in your sleep.
Utilize a Tennis Ball
If you happen to be someone who sleeps mostly on their back, try putting a tennis ball in a shirt pocket of an old shirt and sewing it to the mid-back of your pajama top. Cut the shirt pocket out of an old shirt, and thread your needle. Sew the pocket into the mid back region of your pajama top. The top should be snug, so that the material doesn’t just shift the ball out of the way as you roll over. Don’t worry if it is not pretty-nobody is judging your seamstress skills here. Tuck the tennis ball in the pocket before you crawl in bed and proceed to sleep per usual.
Raise The Head of Your Bed
You can pick up some scrap lumber easily at some hardware stores. It should be flat, square and about 1-2 inches thick. Make sure it is wide enough to thoroughly cover the base of the foot you will be resting on it. Add these blocks 1 by 1 until you have reached about 4 inches. If you prefer to use books instead, just pop some under the feet at the head of the bed. In both cases, but particularly with books because of their uneven size, make sure the bed it steady and doesn’t wobble.
Use Nasal Strips
The way nasal stripswork is relatively simple. On the underside is a special adhesive that, when placed properly on the nose, gently sticks to the area right above the flare of each nostril. As the bands attempt to straighten back to their original shape, they gently lift the sides of the nose and open the nasal passages, providing immediate and continual relief. Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.
Exercise, Lose Weight And Keep a Good Condition
If you have gained weight and started snoring and did not snore before you gained weight, weight loss may help. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring. When you are overweight you may have extra tissues in the throat contributing to the noise.
Humidify and Freshen Up The Air
If you sleep in a room with dry air it’s possible that its contributing or causing you to snore. Dry air dries out our throat and nasal membranes and contributes to congestion. You can try with Several drops of peppermint or eucalyptus oil. About 30 minutes before you crawl into bed, add 3-5 drops of peppermint or eucalyptus oil into your humidifier or vaporizer. If you wish to add more, do so after you try starting with less. You don’t want to create a scent that’s too overwhelming.
Lifestyle changes, such as losing weight, avoiding alcohol close to bedtime or sleeping on your side, can help stop snoring. If you want to start exercising don’t limit yourself to just walking or jogging. There are plenty of other ways to exercise. You can hike, bike, run, swim, lift weights, take an aerobics class, or even take your dog for a walk.
Anti-Snoring Pills As a Last Resort
First you have to try all natural ways to get rid of snoring. Pill are optional and be careful they have to be on a natural base. They are made up of natural enzymes that target nasal congestion and work to reduce it, which in turn may reduce your snoring.
Adjust Your Pillows
If you have a pillow that is too thick or you sleep on multiple pillows, try adjusting the height. Not too fluffy and not too flat is important when it comes to what you rest your head on. Finding a pillow that keeps your head and neck in a proper position is worth taking the time to do to help you breathe right.
Keep Well – Hydrated
Stay hydrated and never skip glasses of water. Caffeine is a diuretic, meaning that it causes your body to lose water. If you load up on coffee, tea, and caffeinated sodas, then you’re just doing damage to your system, not actually helping. If you must drink these things for your morning jolt, have just one or two cups that contain caffeine and then switch to decaffeinated coffee or caffeine-free sodas.