8 Natural Cures For Snoring 

Do you feel tired when you wake up in the morning? Do you feel like you’ve gotten no rest at all during the night? Do you ever wake yourself up from snoring?

Snoring is a very common sleep issue that keeps a lot of people from getting the proper rest they need. A lack of sleep can be problematic, leaving you feel tired and sluggish all day. It may have you running for coffee more often than you normally do.


But snoring can be a sign of a more serious issue. Sleep apnea can be a dangerous disorder, and it can be quite scary for people who have it. Sleep apnea means that a person stops breathing while they’re sleeping. The period in which the person stops breathing is called apnea, and it can last for several breaths. These lapses in breathing can occur several times a night. When a person does start to breathe again, they tend to jerk awake and are often panicked by what happened. It can be scary for that person’s partner as well. They’ll notice the person suddenly stop breathing and begin to worry.

There are other reasons for snoring. Snoring doesn’t always indicate sleep apnea. It you’ve got a head cold or you suffer from allergies, your nose can get clogged, and this can cause you to snore. Snoring can happen depending on what position you’re sleeping in. If you’re sleeping on your back, there’s a good chance that your throat will become very relaxed and you’ll start to snore. When your throat is relaxed, the tissues in your throat vibrate every time you breath in and out. This causes a harsh or hoarse sound.

If you’re concerned about how often you snore, or you experience an abrupt waking several times a night because of snoring, it’s a good idea to get it checked out by a doctor. Sleep apnea can be treated, and it’s best to be treated by a doctor. However, there are some natural ways to stop snoring. We’ll take a look at 8 natural snoring remedies in this article.

8 Natural Cures For Snoring:

1. Lessen Your Alcohol And Sedative Intake
Alcohol is a relaxant that can increase the chances of the throat completely relaxing during sleep. The same is true for sedatives. It’s always good to be relaxed while you sleep, however alcohol or sedatives can actually have you getting a worse night’s sleep rather than a better one. Sedatives and alcohol have a person entering a deep sleep pattern for a longer period than people who don’t use sedatives or alcohol. The longer a person spends in a deep state of sleep, the greater chance they have of snoring.

2. Lose Weight
Excess weight can increase your snoring chances. If you’ve got extra weight, chances are you don’t exercise regularly. A lack of exercise can cause muscle loss. The muscles in your throat and jaws can cause your tongue to fall back more than it should while you sleep. Excess weight causes layers of fat to accumulate all over the body, including your neck. The fat accumulation around your neck puts extra pressure on the area and can close the throat more, making it more difficult to breath. If you lose weight and strengthen the muscles around your neck and jaw, chances are good that you’ll decrease your snoring. You may stop snoring altogether.

3. Elevate Your Head When Sleeping
When the throat is relaxed and the tissues begin to vibrate, it’s because the tongue falls back a bit into the throat. This can block the airway a little bit. To avoid the tongue slipping back, try adding an extra pillow under your head. This elevation will have your tongue staying in a more natural position. It may take a while to get used to an extra pillow, but it will be worth it when you get a better night’s rest with no snoring.

4. Essential Oils To Open Airways
There are certain scents that can increase your breathing ability. If you’ve ever had a cold or bad nasal congestion, you’ve probably taken medication that has menthol in it. Menthol can naturally open the airways in the nose and throat. Menthol comes in essential oil form, and can be used every night. Make a 50/50 mixture of the essential oil and water and spritz it around the head of the bed every night before going to sleep. Other essential oils you can use to open your airways are eucalyptus and mint.

5. Change The Position You Sleep In
Every person is different when they sleep. Some people prefer to sleep on one side. Other people prefer to sleep on their stomachs or backs. If you find yourself snoring every time you’re on your back, try changing positions. It’s more common that people snore when they’re on their back. Being on the back makes it easier for the tongue to slide back in the throat. It might take a while to get used to a new position, but again, it could solve your snoring problem.

6. Avoid Dairy Products In The Evening
For some people, consuming dairy products can increase the mucus buildup in the throat. If you tend to get a buildup of mucus when you eat dairy, try to avoid these foods in the evening. The excess mucus in your throat can cause you to snore more easily.

7. Quit Smoking
Smoking is downright bad for you. I think most people know this already. Smoking can cause you to snore because it aggravates the throat tissues and causes them to vibrate more.

8. Use A Nasal Irrigation Method Before Bed

A nasal irrigation method involves flushing out your nasal passages. You do this by using a nasal syringe, or NetiPot, and warm salt water. By flushing out your nasal passages with a warm salt water solution, you get rid of dust and debris that block the sinuses. This is a great method to use if you have a bad head cold or if you suffer from sinus problems. When you have no clogs in your nasal passages, you have an easier time breathing at night.

Most of these 8 natural cures for snoring are fairly easy to do. Snoring is no fun to deal with, and can leave you feeling cranky in the morning. Give some of these methods a try and see if you get a better night’s sleep.

 

If you're a snorer, you're probably the only person in your household getting enough sleep at night. Try the following preventative measures for curing your snoring problem. You'll help yourself and bring peace to your home.

Things to do Before You Go to Bed

1. Avoid things that make snoring worse, such as alcohol, sleeping pills, coffee, and rich foods before bedtime.

• If you regularly take any kind of medication, talk to your doctor about alternatives. The drugs you're ingesting might be making your snoring worse.
• Alcohol, sleeping pills, and other sedatives make your throat muscles relax and narrow your airway. Large meals and rich food restricts your airway by pushing up on your diaphragm 

2. Address any nasal congestion.

• Try taking a decongestant or antihistamine if nasal congestion is causing your snoring. Use these only as a temporary measure if you suspect that a cold or allergy is to blame. Prolonged use of either can be harmful.
• Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy.
• Change your sheets and pillowcases often to relieve nasal stuffiness, alleviate bedroom allergens. Try to vacuum your floors and curtains often too.
• Tape your nose open with nasal strips. These are available at most pharmacies. They may look odd, but who's looking? Following the directions on the package and tape one of the strips to the outside of your nose. They work by lifting and opening your nostrils to increase airflow.

3. Do exercises to firm the tissue associated with your snoring.

• Stick your tongue out as far as you can, then relax. Repeat 10 times.
• Stick your tongue out again, and try to touch your chin. Hold. Repeat with trying to touch your nose. Repeat 10 times.
• Smile as wide as you possible can, hold for 10 seconds, then relax. Repeat this as many times as you can throughout the day.
• Sing La-La-La-La as loud as you can. Hold each La for 3 seconds. Repeat 5 times. Then, repeat singing Ka-Ka-Ka-Ka. Follow that with Ma-Ma-Ma-Ma. This will strengthen your throat so that it does not relax (and thus block air) when you sleep.
• Close your mouth and perform a chewing motion. Make sure molars on both sides move apart, then touch again. Make an "mmmmm" sound as you do this for added affect. Continue for 1 minute. ^[3]

Things to do Before You Fall Asleep

1. 
   If you sleep on your back, buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. Also, raise the head of your bed. An easy way to do this is to place several flat boards under the legs at the top end of the bed. A couple of old phone books under each leg should also raise the bed enough to do the trick.
2. 
   Sleep on your side. There's a good reason you don't want to sleep on your back: in that position, your tongue and soft palate rest against the back of your throat, blocking the airway. One way people train themselves to stay on their side is by taping or sewing a tennis ball to the back of their shirt, so whenever you roll onto your back, it's very uncomfortable.
3. Try mouthpiece devices. Also known as dental appliances or mandibular advancement splints, these are usually small plastic devices worn in the mouth during sleep to prevent the soft throat tissues from collapsing and obstructing the airway. They do this by bringing your lower jaw forward and/or by lifting your soft palate. Some devices also stop the tongue from falling back over your windpipe.

Stop Snoring Caused By a Sinus Infection

1. 
   Know that sometimes people become snorers because of sinus infections. Snoring is caused during a sinus infection because the mucus blocks the nasal passages.
2. Follow some of the tips below to stop snoring when you are suffering from sinus infection:
   • Do not forget to take the drugs prescribed by your physician for curing the sinus infection. Reduction of the infection will act as a remedy to stop snoring
   • Consider using a sinus/nasal rinse. These are designed in such a way that the debris and mucus formed in the nose is completely flushed out. Rinsing will be helpful in relieving yourself of the snoring.
   • You can place a nasal dilator strip on your nose channel. This will open the nostrils and can prevent snoring.
   • You can use a menthol scent, which will be helpful in clearing the nose.
   • You can try to have a warm shower or bath. Hot moist air will be helpful in draining the mucus from the sinuses, thereby reducing the possibility of snoring.
   • You can raise the head portion of your bed. This will be helpful in reducing the amount of mucus draining down and blocking your nasal passages. When nasal passages are not blocked, you will not snore.

   Tips

   • Lose Weight. Weight loss can reduce your snoring by easing any constriction of the upper airway.
   • Consider the underlying cause. Discuss with your physician the possibility of a sleep disorder which may be more serious than just the snoring. The current gold standard for obstructive sleep apnea treatment is a continuous positive airway pressure device (CPAP) which opens the airway with pressurized air delivered through a mask or a nose-mounted appliance.
   • There is surgery available now if your snoring problem is a function of sleep apnea.