There are several ways to deal with snoring: either medical or natural. It is highly advisable to seek medical help if you’re experiencing extreme scenarios with your snoring habits. But before seeking medical treatment, you can try out these natural snoring remedies at home and see if it works for you.
1. Lose Weight
Losing weight reduces the amount of tissue in the throat that causes you to snore. You can gradually reduce your weight by minimizing your caloric intake, eating smaller portions, and consume more healthy foods. Regularly exercise. Consider seeing a nutritionist for help.
2. Change Your Sleeping Position
Lying on your back may cause your tongue to move backward, partly blocking the airflow through your throat. The best sleeping position you might consider is sleeping on your side to allow air to flow easily and lessen or stop your snoring.
3. Cut Down on Alcohol
Alcohol reduces the muscles’ sleeping tone in the back of the throat, resulting in your snoring. It’s best to avoid drinking alcohol for five to six hours. Typically, those people who don’t snore will eventually snore after drinking alcohol.
4. Drink More Water
Staying hydrated is a must, particularly for snorers. Dehydration leads to mucus build-up in your nose, causing you to snore. It is highly advisable to drink about 3.7 liters of water for men and about 2.7 liters of water for women.
5. Watch Your Diet
Dairy and gluten products are well-known factors for causing inflamed tissues in your nose and throat. However, there’s no need to cut out your favorite chocolate milk drink every day. Try alternating and skipping the days where you consume plain tea or water instead of milk, and never drink it too soon before bed.
6. Get Enough Sleep
Fatigue relaxes your muscles in the throat and tongue, causing you to snore. It’s essential to get 7 to 9 hours of sleep every night. While sleeping pills are ironically contributing to your snoring, it’s best to search for natural home snoring remedies instead of these.
7. Elevate Your Head
If you already tried sleeping on your side and still doesn’t get rid of snoring, you might need to slightly raise your head to ease your breathing and clear up your airways. Using a memory foam pillow will help. This kind of pillow doesn’t push your head upwards, unlike traditional pillows. Memory foam pillows are beneficial to keep your spine aligned while comfortably adapting to the shape of your head and neck.
8. Treat Your Allergies
Allergies can lessen airflow through your nose, forcing you to breathe through your mouth – increasing the likelihood of snoring. It’s best to talk to your doctor for the appropriate over-the-counter or prescription allergy medications to improve your condition.
9. Try Working Out Your Tongue & Throat Muscles
It may sound unusual, but they have been proven to work in several cases. The muscles of the throat start to relax and lose muscle tone over time. The best way to reduce the probability of persistent snoring is to strengthen your throat and tongue muscles. Try throwing yourself a concert in the shower or your car while heading to work. You can achieve this tongue exercise by placing the tip of your tongue behind your upper teeth and slide it back and forth for a few minutes a day.