Does your partner keep you awake at nights with their snoring? Do you find yourself moving through your days in a fog due to lack of sleep? Snoring affects millions of Americans.
If you answered yes to any of the above questions, you will certainly want to keep reading!
Many may find their relationships strained and their daytime focus shattered due to the strident nighttime vocalizations of their partner. Snoring can be caused by nose and sinus irritation, excess weight, posture during sleep, an individual’s build, the aging process, medication, alcohol, and smoking. In no particular order here are thirty natural methods you might wish to try for a better night’s sleep!
Snoring due to congestion can be reduced by inhaling steam. Simply fill a large bowl with boiling water and add two to three drops of tea tree or eucalyptus oil to the bowl. Use a towel to make a “tent” over your head and inhale deeply for ten minutes. Repeat nightly until the congestion clears.
Peppermint contains anti-inflammatory compounds that may help reduce inflammation and swelling in the tissues of the nose and throat. Try rubbing some peppermint oil in the corners of your nose to reduce the inflammation there, or adding a few drops of peppermint oil to a running humidifier to infuse the air. You can also use peppermint as a gargling agent. Simply add two drops of peppermint oil to a glass of water and gargle with it daily. Do not swallow any of this mixture.
Cardamom acts as an expectorant and a decongestant. Try adding a half of a teaspoon of cardamom to a glass of water. Drink this one half hour before bedtime to aid in the relief of congestion.
4. Olive oil
Olive oil can aid in the reduction of inflammation in the respiratory tract. Take a couple of sips of pure olive oil before bedtime, or add some honey to half of a teaspoon of olive oil.
5. Clarified butter
Clarified butter contains medicinal properties which help to open up blocked nostrils which may cause snoring. Warm a dab of clarified butter in the microwave and drop two to three drops in each nostril every morning and before bedtime.
Nettles contain anti-inflammatory compounds which may aid in the reduction of swelling in tissues due to allergies. Use nettles in a tea. Add dried nettle leaves to a cup of boiling water. Allow this to infuse for ten minutes. Strain through a fine sieve. Drink this tea two or three times daily, especially before bedtime. You can add honey for flavor if you wish.
Turmeric contains antibiotic and antiseptic properties. Not only will turmeric boost your immune system, it will aid in the reduction of inflammation in the nose and throat. Add two teaspoons of turmeric powder to a glass of milk and drink about half an hour before bedtime.
Chamomile possesses anti-inflammatory properties and has been utilized as a sleep aid for centuries. Try some chamomile tea before bedtime. Steep a teaspoon dried chamomile flowers in a cup of boiling water for fifteen minutes. Strain through a fine sieve. You may wish to add honey for flavor.
Garlic can help reduce excess mucus. Try including a lot of garlic in your evening meal, insuring that the food is hot. You might also wish to try eating one or two garlic cloves every day before you go to bed. Follow with a glass of water.
10. Lose excess weight
If you are overweight, you are more likely to suffer from snoring than someone who is of average weight. A reduction in your weight using regular exercise and a healthy diet can reduce the severity of your snoring.
Honey has been a popular home remedy for inflammation for many years. Try drinking a glass of warm water with a teaspoon of honey added right before bedtime. You might also like to try adding honey to your favorite soothing herbal tea.
12. Use a humidifier or vaporizer
Nose and throat irritation as well as congestion can be relieved by adding moisture to the air. Try using a humidifier or vaporizer to add moisture to the air of your home, especially during the winter months when home heating may cause excess dryness in your home.
13. Elevate the head of your bed
You can prevent your tongue from obstructing your airway by elevating the head of your bed by four inches. You can use books or boards to raise the head of your bed.
14. A tennis ball
Some people experience more severe snoring when they lie on their backs. Try sewing the pocket from an old tee shirt into the middle of the back of a tight fitting sleep shirt. Place a tennis ball into the pocket. This will prevent you from rolling over onto your back.
15. Prop up with pillows
Not everyone will be able to elevate the head of their bed. If you find that you are unable to raise the head of your bed, you can achieve the same effect by propping yourself into an upright position with pillows.
16. Stay away from sedatives and alcohol
Sedatives and alcohol can cause excessive relaxation of the tissues of the throat and mouth which leads to heavy snoring.
17. Keep a clean house
Snoring can be caused by allergic reactions to dust and pollens. Reduce the dust, pollen, and pet dander in your home by keeping to a regular cleaning schedule. Vacuum thoroughly and replace air filters frequently. Launder sheets, blankets, and other bedding frequently as well.
18. Stop smoking
The noxious chemical compounds found in tobacco irritate the delicate tissues of the respiratory system. Stop smoking to reduce inflammation in airways and improve your general overall health.
19. Sleep on your side
Side sleeping prevents the obstruction of your airways by your tongue. Try sleeping in a fetal position on your side to improve air flow as you sleep.
20. Try pranayama yoga
Pranayama yoga helps people to control their breathing. This may aid you in the reduction of your snoring and related conditions like sleep apnea.
21. Try throat and tongue exercises
You can improve the tone of the muscles in your throat and tongue and reduce the severity of your snoring by performing some simple throat and tongue exercises. Try singing loudly several times a day. Extend your tongue out of your mouth as straight and as far as possible a couple of times a day. Try touching your chin or your nose with your tongue a couple of times a day as well.
22. Avoid heavy meals before bedtime
Too much food in your stomach at bedtime can cause your throat muscles to relax, which can lead to snoring. Try eating at least three hours before bedtime.
23. Discuss prescription medication
Talk to your doctor concerning any prescription medication you are taking. Some medications can exacerbate snoring. Your doctor may be able to recommend alternative medications.
24. Take a decongestant
Nasal congestion is one of the leading causes of snoring. Try taking a nasal decongestant before bedtime. Herbal formulas are available at retailers.
25. Use nasal strips
Nasal strips open the nasal passages from the outside, increasing nasal capacity. They may reduce any snoring related to congestion.
26. Try herbal pills for snoring
Many herbal blends are readily available which can aid in the reduction of snoring. Check with your local retailer.
27. Try a mouthpiece
A mouthpiece is a dental appliance obtained from a dentist or sleep therapist. These appliances aid in the reduction of snoring by realigning the lower jaw and lifting the soft palate. A mouthpiece prevents soft tissues from falling back and blocking airways.
28. Sleep with a neck brace
Sleeping with a foam or plastic neck brace can aid in keeping your upper airways open. Neck braces are available over the counter at many pharmacies and medical suppliers.
29. Nasal valves
Available over the counter, a nasal valve opens up airways and aids in the treatment of snoring and sleep apnea. They may also be called nasal patches.
30. Try a nasal rinse
You might wish to try using a nasal rinse. After taking a hot shower, simply use a neti pot with a saltwater solution. A nasal rinse will reduce snoring by allowing air to move freely through your nasal passages.
Like ✪ Share ✪ Be Awesome