The US market is replete with medications and high-tech gadgets that claim to reduce snoring. But before you spend your hard-earned money on over the counter solutions, you might first want to try out these 5 amazingly simple yet effective natural home remedies.
1. Unclog Nasal Passages
Dr. Mark Hendricks, the sleep services director at Fairview Park Hospital in Georgia, shared to Fox News that taking hot showers before sleeping will help clear the nasal passages. Unclogged nasal passages facilitate slower and more silent airflow. Contrastingly, clogged or narrowed nasal passages cause airflow to move hastily thereby producing the loud snoring sound.
2. Shed Some Weight
Losing weight could cure some snorers, but results may vary from person to person. If you began snoring the same time you added considerable amount of weight, reverting back to your initial weight could stop the snoring.
"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," sleep expert and otolaryngologist Daniel Slaughter explained. He clarified that snoring is not exclusive to plump individuals as "thin people snore too."
3. Good Sleeping Posture
Sleeping on your back makes the base of your tongue and soft palate collapse to the back of your throat. This hinders proper airflow and causes a vibrating sound during sleep. To remedy this. sleep experts recommend sleeping on your side as this prevents the base of your tongue from collapsing into the back of your throat.
"A body pillow (a full-length pillow that supports your entire body) provides an easy fix," Dr. Sudhansu Chokroverty of JFK Medical Center told Web MD. "Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring."
4. Combat Inflammation
Inflammation can narrow nasal and throat passages, which causes hasty airflow and loud snoring noises. New York-based naturopathic doctor Gabrielle Francis revealed that chronic snorers can add herbs such as ginger, turmeric and Boswellia into their diet to combat inflammation.
5. No To Dust
Dust also causes excessive snoring. This can be remedied by regularly changing sheets and pillowcases to lessen the presence of dust mites in the bed. Sleep experts also recommend keeping pets out of the bedroom and frequently cleaning dusty ceiling fans.
