What Will Stop Snoring?

Snoring is actually a sleeping disorder which is becoming common nowadays. There are many doctors who have stated that it is not good for one’s health as it decreases the quality of sleep. Some have stated that it can be an indication of severe health issue. There are numerous problems that can lead to snoring. Therefore, it is imperative to comprehend the cause and then go for the treatment.

Snoring is always triggered when the muscles present amid the air passages are relaxing when the person is sleeping. The relaxed muscles make the throat narrow due to which the air does not flow smoothly and cause vibration. This vibration sound is known as snoring. Excess of weight and nasal congestion can make snoring worse.

It is also essential to make certain that your snoring is not an indication of Obstructive Sleep Apnea. The relaxed muscles present in the air passages are the cause of narrowing which makes the airway to collapse. Due to this reason, the person is not able to breathe properly. With the help of the overnight sleep study, it is quite easy to determine that whether you have Sleep Apnea or not. However, you should also consult your problem in detail with your doctor.

What will stop snoring naturally?

Snoring is such a problem that has numerous causes. Some people start snoring because of their overweight while some snore due to allergies. In addition, there are two conditions of snoring. The first is known as the short-term and second is long-term. The short-term snorers are those who only snore for a short time period and are not regular snorers. On the other hand, the snorers who frequently snore have the long-term snoring condition. Nevertheless, it does not matter what sort of snoring do you have. You can stop it with the help of the following things naturally. Have a look:

1. Sleep On Your Side

There are many snorers who do not know that sleeping on their side can stop their snoring. In case, you are a snorer then you should consider this natural way to get rid of snoring. According to various studies, it has been noted that more than 30 percent of snorers have stopped snoring by only sleeping on their side. Isn’t it amazing? All you need to do is to stitch a tennis ball in your sleepwear. In this way, when you will be sleeping then the ball will not let you turn. So, you will be unconsciously pushed to sleep on your side.

2. Use Anti-Snoring Devices

There is a range of anti-snoring devices available which you can make use of. Some of these devices are explained below:

•    Nasal Strips And Dilators

The nasal strips as well as dilators can assist in case you are a nose snorer. These strips have a glue tape on it that is applied outside of the nose. This tape keeps the nostrils apart due to which they do not become narrow and the snoring sound does not produce. The nasal dilators are positioned inside the nostrils as they also keep the nostrils apart.

•    Chin Strips And Vestibular Shields

In the event that you snore from your mouth then you can make use of chin strip as well as the vestibular shields. The chin strips are actually applied under the chin. In this way, they do not let the mouth falling open. The vestibular shield is positioned inside the mouth. It blocks the air flow through the mouth. It enforces you to breathe from your nose and you are not able to snore from your mouth.

•    Mandibular Advancement Devices

In case you snore because of your narrow airways that makes your tongue vibrate when you are sleeping then mandibular advancement devices might assist you. It is that sort of device which holds your jaw and tongue forward. Therefore, it maximizes the space at your throat back and reduces the air passages narrowing.

3. Lose Some Weight

In the event that you are fat then your throat muscles will become narrow. You might be snoring because of too much fat present around your neck. It can be the reason of your snoring. When you will be losing excess of weight than your throat muscles will not get contracted and you will not snore. It does not matter if your overall weight is not reducing at all. The daily workout will be doing well in your throat.

•    Consider What To Eat

You have to follow a proper diet plan and consider what to eat. There are many people who only like to eat fruits and ignore the veggies or vice versa; they assume that it will provide them all the things they need. But things are not like that! Each fruit and vegetable has its own nutritional value. Therefore, you need to make a diet plan in which both things are added. In addition, you should always eat in small portions as it will reduce your weight and keep you healthy.

•    Exercise On Daily Basis

It is suggested that you do at least 1 to 2 hours of exercise on daily basis. If you have not done workout or exercise before then in the first month you must do exercise for only 30 minutes to make your stamina and then switch to 1 hour of exercise. You can also play sports of any type like squash or basketball.

4. Do Throat Exercise

According to diverse studies, it has been noted that throat exercises can stop snoring to a great level. An individual needs to do throat exercise on daily basis especially before bedtime to avoid snoring. All you need to do is to follow any of these steps explained below:

•    You have to slide your tongue toward the back and then push the tip adjacent to the hard palate. Keep doing this exercise for 5 minutes.

•    Touch your tongue’s tip to the inferior teeth whilst keeping your tongue’s back against the ground of your mouth. You have to repeat it 10 times.

5. Try out Diverse Natural Remedies

Because of cold or allergy, you can have a stuffy nose due to which you can snore. In the event that you have stuffy or blocked nose then not to worry! You need to try out diverse natural remedies. At the moment, we have explained them below:

•    A Saline Nasal Wash

You can do the saline nasal wash to deal with your stuffy nose. It is quite an effective method. You just have to mix 1 teaspoon of salt in half liter water. Make sure the salt completely dissolve into the water. Pour this mixture into your nostril and then enable it to come out from the other nostril. You have to lean your head in forward position. When you will do this then it can make this remedy simple. The saline nasal wash will clean all the mucus and allergens. Due to this reason, you will be able to breathe well.

•    Taking Steam of Peppermint

As many people know that steam inhalation is one of the best ways to get rid of stuffy nose. Not just that, it can also make your breathing well. Always keep in mind that the moist warm air is efficient in releasing mucus and allergens. You have to boil water in a pan and then inhale the steam once the water stops bubbling. You need to drape a towel on your head and then lean it over the pan to get the steam. In the event that you need to increase the effectiveness, you can add some drops of peppermint to the hot water. Menthol present in peppermint is good in loosening mucus and allergens which clears the air passages.

•    Turmeric

Turmeric is a yellow spice which is quite exotic. It is used in many dishes especially in the Asian cuisines. According to diverse studies, it has been noted that turmeric contains histamine. It is actually a chemical present in the human body which is released during allergic reactions. This chemical is accountable for symptoms like sneezing or stuffy nose.

Turmeric contains antioxidant and anti-inflammatory properties due to which it is used in the Asian cuisines. It has to offer numerous benefits. You can start drinking turmeric in warm milk which would clean allergens and let you breathe easily.

•    Pineapples

Pineapples have a great nutritional value. It contains an enzyme which is known as Bromelain. It is efficient in decreasing mucus and allergens. It is capable to manage swelling and inflammation. Therefore, to increase your sleep’s quality, you need to eat pineapples at least 6 times in a week.

6. Avoid Alcohol & Smoking

Alcohol and smoking can maximize your snoring chances. When you drink alcohol or smoke, then your throat tissues become relax while you are sleeping. Due to this reason, you will snore. You should avoid both these things especially before going to bed.

Five Exercises to Stop Snoring

In the event that you snore too much then it implies that your nasal passage is blocked when you are sleeping. Luckily, there are some workout routines and exercises that can assist you in curing this issue. We are going to tell you about five exercises to stop snoring. Have a look:

1. Strengthen the Neck

According to research, it is proved that snoring is caused due to the weak neck muscles. You can strengthen these neck muscles by doing exercises. There are some specific throat exercises and techniques that you need to practice on daily basis. You have to open and close your mouth when your lips touch. After that, you have to puck for 20 seconds before you release. Try to smile as wide as possible for you. You have to close your mouth at the end and then press your lips again. In this way, your neck muscles will strengthen up and you will not be able to snore.

2. Tongue Exercises

The tongue exercise might assist you in opening up the blockage at the throat’s back. You have to stick out your tongue as much as is possible for you. Stretch your tongue out at each side as far as you can. You need to do this at least 20 times a day for 30 days. In case, you think that your mouth is stretching in the right manner then you need to continue it. By doing this exercise on a daily basis, you can strengthen your throat muscles.

3. Give your Jaw a Workout

You should start practicing the chewing motion when you are lying down to take a nap. Just bring out your bottom teeth ahead of the upper teeth by sticking your jaw towards out. You have to hold this position for at least 10 seconds. Repeat it 3 times a day.

With the passage of time, your jaw will tighten up and provide your neck a lean appearance. Your neck will get free from the excess of fat which was making you snore. You have to stick out your jaw which will open up the air passage which will clear the blocked passage and enabling air to pass through.

4. Sing

Singing is a great exercise to stop snoring. It will tighten up your throat muscles. Each day, you will need to sing for at least 20 minutes. However, keep in mind that you have to sing in loud voice.

5. Do some Cardio

Cardio is also efficient to stop snoring. You need to have a healthy dose of cardio on a daily basis which will keep you healthy and young for a long time. It will also reduce your snoring to a great level. The fat present around your neck will get reduce. In turn, the pressure on your air passage will get relieved. By just losing some inches of your body, your sleep quality will increase.

Last Word

Snoring is no doubt a health problem but you can stop it by following the natural remedies and doing the above-mentioned five exercises. Choose the method that suits you and stops your snoring in a short time.