How to Prevent Snoring at Night Naturally (For Good)
If you snore at night, you know how embarrassing it can be, but you're not alone. About 30% of adults older than 30 snore and roughly 40% of middle-aged people are snorers.
Also, if you snore, you could be one of many who has OSA (obstructive sleep apnea) which could lead to high blood pressure, the risk of heart attacks and affect your sleep quality, a problem that could create health-related issues.
Treating snoring is about more than just sleeping quietly at night, it is a health-inspired decision.
Understanding What Causes Snoring
Snoring is not something we can control. You snore when the flow of air through your nose and mouth is physically obstructed. This can be caused by blocked airways (OSA) or your tongue falling to the back of your mouth when sleeping on your back.
The Top 3 Permanent Natural Remedies for Snoring
There are numerous over-the-counter snoring medications and snoring aids for sleepers, but these OTC medications are not suitable for everyone. That is where these natural inexpensive natural sleep remedies for snoring come into play.
1. Yoga
Yoga might not be associated with treating snoring, but it can be an effective way to help prevent snoring and improve sleep quality. Yoga focuses on breathing and could help strengthen your upper airway muscles. Yoga also increases blood circulation – beneficial for keeping your air passages open. Yoga is a safe treatment with no side effects, only benefits - more than 50% of people who do yoga says it improves sleep.
Method
The best yoga practices for snore treatment would be pranayama exercises, the roaring lion pose and doing the Om mantra.
2. Aromatherapy
Aromatherapy uses essential oils and aromatic plant extracts for healing purposes. It has been proven that aromatherapy helped dementia patients to sleep much better, with more than 80% of people in a recent test reporting that their snoring was treated. It is believed essential oils can increase blood flow to the palate that increases the palate's stiffness and thereby reduces snoring.
Method
There are many essential oils to choose from that could possibly help treat snoring. Here are some of the best options:
- Peppermint Oil - Add 2 to 3 drops to a glass of water and then gargle it for 3 minutes just before going to bed. Just don't swallow!
- Marjoram Oil - Put a drop or 2 on a q-tip and apply under your nostrils just before bed.
- Eucalyptus Oil - You can apply a few drops to the rim of your nose a little bit before going to sleep.
3. Acupuncture
Another snore remedy from the Chinese culture is acupuncture. Acupuncture can help to cure snoring in a natural, safe way. After only one treatment snoring can be decreased up to 50%. With acupuncture, the blood vessels are dilated to let oxygen in, and this supports the tissues in your nostrils, which helps to reduce congestion in your airways.
Conclusion
Snoring is a more serious problem than we think, but it can be treated. Try these three simple but effective and natural methods, and you're sure to have a better sleep at night.
NOTE: If you still snore after utilizing these natural remedies, consult a doctor right away as it may be a sign of something that requires immediate medical attention.
Sources
- Yoga for Better Sleep - Harvard Health Publishing
- How to Stop Snoring
- Treatment options for snoring and sleep apnoea
