Home Remedies To Stop Snoring
The definition of snoring is a partial obstruction of the throat. In other words if the throat is even slightly blocked, it
restricts the free flow of air when you inhale, causing the sound we call snoring.
There are many different causes of snoring including upper respiratory infections, allergies, obesity and simply
lying in the wrong position. Here are a few simple home remedies to combat snoring.
Elevate the head of the bed:
Slightly raising the head of the bed can relieve snoring as it also raises your head and this position seems to make for more open airways. You only need to raise about 5 cm or 2 1/2 inches and this is easily done by placing a square block of wood and each leg of the bed at the head end.
Clear congestion before bed:
Snoring is often exacerbated if you are congested and for many people the only time they snore is when they have a cold or sinus congestion. To clear this buildup of mucus in the nasal passages have a hot shower or bath before going to bed. A shower is better as it creates continuous clouds of steam. Make sure you keep the bathroom door and window closed to keep the steam in. The steam created during the shower helps to moisten and break down the mucus congestion. After your shower apply methylated balm to your throat and chest to help keep your airways clear during the night.
Cut out dairy:
Dairy products are the most notorious food allergens for creating excess mucus and exacerbating congestion in your respiratory system. Firstly eliminate all dairy foods for two weeks minimum, to see if this relieves your snoring. It’s not as hard as it sounds once you’ve got through the first morning! This is also a great way to get rid dairy fat from your body and drop a few pounds at the same time. Also try to avoid alcohol and any other form of sedative for at least three hours before you go to bed. Alcohol has a relaxing effect on your muscles including the muscles in your throat and often makes snoring far worse.
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Change your sleeping position:
Finally, your snoring may simply be a result of your sleeping position. You are far more likely to snore if you sleep on your back and if you sleep on your side. It can take a bit of time and definitely the help of your better half and their elbow, but you can change this. Start by consciously telling yourself you will be sleeping on your side. Do this for about 10 minutes or so before you go to bed, almost like an affirmation. Remind yourself of this whenever you remember during the day. Simply repeating 10 times, Tonight I will sleep on my side, tonight I will sleep on my side, whenever you remember, goes a long way in getting you to subconsciously change your sleeping position.
If you have a preference for your left or right hand side be specific ie Tonight I will sleep on my right hand side. You can even put up a notice at your desk or on the fridge so that you see it continuously throughout the day and it gets into your subconscious all the time. Then ask your partner to gently push for 19 on to your side when ever you start snoring. You should see results inside of a week if you make a conscious effort to do so. Good luck and here’s to a snore free nights sleep.
