If your partner snores, it’s probably difficult to get a good night’s sleep. And if you’re the guilty snoring party, you’re probably tired of hearing your partner complain about it. Let’s face it: Snoring is a pain for everyone.
Snoring occurs when you aren’t able to move air freely through your nose and throat while sleeping. This causes the surrounding tissues to vibrate, resulting in the snoring noises that many of us know all too well. People snore for different reasons, so getting to the root of the problem is the best way to address it. Luckily, there are also some need-to-know tips and tricks that snorers can use to try to overcome their snoring and allow everyone to get a better night’s rest!
1. Blow Your Nose Before Bed
Breathing through your mouth because of a clogged nose often causes snoring, so breathing through your nose is ideal when sleeping. Blow your nose before bed to clear your airway and reduce snoring. You’ll also get a better night’s rest!
2. Sleep on Your Side
When you sleep on your back, your breathing becomes obstructed, which can lead to snoring. Sleeping on your side may help to keep the throat open for a clear breathing pathway, cutting back on snoring.
3. Consider Losing a Few Pounds
If you’re sitting at a healthy weight and you’re snoring, there are other reasons for your snoring. But being overweight can cause your lungs and neck to block your air intake, triggering snoring. It also increases your chances of suffering from sleep apnea.
4. Try Natural Remedies
There are a number of natural antihistamines, such as nettles, which can help put an end to snoring. For this home remedy, put 1 cup of dried nettle leaves in about 2 cups of boiling water for 10-16 minutes. Drink the tea before going to bed. You can also try gargling mint tea before bedtime to help combat allergies and congestion.
5. Take Care of the Problem
If your snoring is due to a crooked septum, rhinitis or any other medical problem, check in with a health care professional and get it taken care of. Cysts or other medical problems that cause snoring can be treated.
6. Pay Attention to Your Diet
You might not have known that what you eat or drink before going to bed can cause snoring. Avoid eating heavy meals or drinking alcohol close to bedtime. Alcohol relaxes the throat muscles, which makes snoring more likely.
7. Do Some Cleaning
Allergies can easily cause snoring, so it’s important to take care of your home. Clean often to get rid of dust, pet dander and other possible allergens, especially in your bedroom. Vacuum your room regularly and wash your curtains and your sheets.
8. Stop Smoking
Not only does smoking cause tar and toxin buildup in your lungs, possibly leading to lung cancer and other medical problems, it also irritates the membranes in the nose and throat, which can block the breathing airways and cause snoring. There’s no better time to quit than the present!
Check out the video below for more natural ways to combat snoring!