Many of us do not even know that snoring can be treated with some natural methods. Sometimes people (especially women) are embarrassed to admit that they snore. Some people hesitate to bother the doctor “for such trifles.” Some fear that the doctor will send them for surgery, and therefore do not admit that they snore …
In general, about 90% of the snoring population want to get rid of snoring on their own, but only 10% want qualified medical help.
Home remedies help to reduce or even completely eliminate snoring. Here are some proven ways to stop top snoring naturally:
Method number 1 – Gymnastics for the tongue, soft palate and pharynx
The weakening of these muscles is one of the leading mechanisms for the occurrence of snoring. So strengthening them can really help get rid of this issue.
There are simple and easy to do exercises to strengthen the muscles. The exercises need to be done for only 10 minutes twice a day, in the morning and in the evening. For example:
- Pronounce the sounds “I” and “U” sharply, straining the muscles of the neck.
- Hold a wooden stick (or pencil) for three to four minutes between your teeth.
- Pull the tongue forward and down as much as possible, holding it in this position for one to two seconds.
Unfortunately, many people have problems with regularity. Soon after the start of this training, they begin to forget, skip or become lazy to do these exercises. But no exercises means no result.
Method number 2 – Pocket on pajamas
Most of the time snoring occurs when you sleep on your back and on a pillow that is set too low or high. In some cases, snoring can be reduced if you accustom yourself to sleep on your side or on a pillow of medium height (14-16 cm).
To learn how to sleep on your side, you can apply one simple technique. Sew a pocket to your pajamas. It is necessary that this pocket is located on the back, between the shoulder blades. Put a hard object, such as a tennis ball inside this pocket overnight.
Even if in a dream you unconsciously try to roll onto your back, the ball will prevent you from doing this. After three to four weeks, a persistent habit of sleeping on one side will develop.
Method number 3 – The patch on the nose
In some cases, the cause of snoring is difficulty in nasal breathing: runny nose and narrow nasal passages. In such cases, you can consult a medical specialist for the solution to this or special strips to expand the nasal passages, which are glued to the wings of the nose and slightly push them apart.
Unfortunately, this does not always help: if you do not breathe well with your nose due to polyps or curvature of the nasal septum, a solution to these problems is impossible without the help of a doctor.
Method number 4 – Weight loss
Excess weight is the most common cause of snoring and its complications (obstructive sleep apnea syndrome, or respiratory failure in a dream). Fat deposits in fatty people accumulate not only under the skin but also in the tissues, between the internal organs, including between the structures of the neck. They squeeze the throat, causing it to narrow and thereby provoke snoring.
If a person began to gain weight and he/she immediately started snoring, then the cause is clear. In this case, weight loss will help. With uncomplicated snoring (without stopping breathing in a dream), a decrease in body weight of only five to seven kilograms can completely eliminate this symptom!
Method number 5 – Lifestyle changes
Recommendations for a healthy lifestyle are appropriate for any health problems. They are talked about so often that no one keeps listening. However, they do help. If you do not want to snore, then you must first stop:
- Smoking
- Alcohol intake in the evening/night
- Overload yourself in the gym
- Overeating at night
- Practice good sleep hygiene
- Stay Hydrated
Firstly, snoring can have more than a dozen reasons, and it is precisely depending on the cause that you need to choose a treatment method. A person himself usually cannot determine why he/she snores – to find out the core cause, you need to be examined.
Secondly, many people immediately combine two or three causes of snoring, which exacerbates the difficulties with the choice of therapy. Finally, 25% of snoring individuals have already developed Obstructive Sleep Apnea Syndrome – a condition in which home treatment methods are completely ineffective and even harmful.
With sleep apnea, the patient is disturbed by intermittent sleep and daytime drowsiness, high blood pressure, decreased potency, night sweats, irritability, decreased performance and many other symptoms. He/she quickly develops hypertension and cardiovascular diseases, the risk of myocardial infarction, stroke, sudden death in a dream is also five times higher. If you have any signs of this disease, you should contact a somnologist.
