Snoring occurs when the flow of air through the nose and throat is interrupted during breathing during sleep. This phenomenon causes the weakened laryngeal tissue to vibrate, producing the familiar snoring sound. In addition to disrupting your partner’s sleep, snoring can also be a symptom of serious medical conditions such as obesity, sleep apnea, mouth, nose, and throat problems, or insomnia. Snoring can be caused by drinking too much alcohol before going to bed or sleeping on your back. Here are some home remedies to help you get rid of snoring.
Natural home remedies to reduce snoring
- Lose weight
People who are overweight are more likely to snore. Fat tissue and muscle weakness, especially around the throat, causes snoring. So this is another reason to lose weight.
- Limit alcohol consumption before bed
Alcohol weakens the throat muscles that cause snoring. So avoid drinking alcohol two hours before going to bed.
- Change your sleeping position
When you sleep on your back, the root of the tongue and the soft palate fall against the back wall of the throat. It causes a person to snore. Sleeping on your side can reduce snoring.
- Pineapple, orange, banana
If you get quality sleep, snoring will definitely decrease. This can be achieved by increasing the use of melatonin in the body. Melatonin makes people sleepy, pineapples, oranges and bananas contain a lot of it.
- Raise your head
An additional pillow can be used to elevate the head. Opens airways and reduces snoring. There are also pillows on the market that keep the head in an elevated position. The head of the bed can be raised four inches to open the airway.
- Quit smoking
Smoking irritates the airways, which can make snoring worse.
- Tea with ginger and honey
Ginger has anti-bacterial and anti-inflammatory properties. It increases the secretion of saliva. It makes the throat easier and causes snoring. Drink honey and ginger tea twice a day to reduce snoring.
- Avoid sedatives and sleeping pills
Sedatives induce deep sleep, which relaxes the throat and causes snoring.
- Extra virgin olive oil
Drinking olive oil before going to bed makes the airways smooth. It also prevents throat muscles from becoming blocked during sleep.
- Cut down on inflammatory foods
Dairy and gluten products cause inflammation in the tissues of the nose and throat. One should not completely stop drinking milk, but drinking a cup of plain tea before going to bed is a good way to reduce snoring.
- Drinking water
Dehydration can cause mucus build-up, which is one of the causes of snoring. To stop such snoring, it is recommended to drink 3.7 liters of water for men and 2.7 liters for women.