The word “Snore” itself conjures up an image of an unpleasant sound generated during sleep. Medically, snoring is considered to be the first sign of obstructive sleep apnea syndrome (OSAS). Although a common problem, it affects men and overweight persons more often. In the long run, it may lead to sleep disorders, heart ailments and strained family relations in some cases as well.
HOME REMEDIES TO EASE SNORING
Here are some home remedies that can help you keep snoring at bay.
1 . Ayurvedic Ghee
-Traditionally, brahmi herb is boiled along with ghee and a few drops of the solution is applied in the nostrils of the affected person.
-According to the science of ancient Indian medicine, ghee or clarified butter houses several medicinal properties and has been found to be helpful in snoring as well.
-Repeated use eases the nasal passage and ensures peaceful sleep.
2 . Eucalyptus Oil Therapy
-Eucalyptus oil can be applied to your nose or inhaled with steam, ensuring that your airway is free and you will not have problems during breathing at night.
-Enriched with excellent anti-inflammatory properties, it softens the mucus and reduces swelling in the inner lining of the nostrils and nasal passages.
3 . Olive Oil Therapy
-Surprisingly, olive oil has been found to overcome discomfort due to snoring by sipping it every evening or at bed time.
-Often caused due to turbulent airflow, snoring causes the tissues of nose and throat to vibrate and thereby produces snoring sounds.
-Olive oil tightens the muscles and leaves enough space for the air to circulate causing less or no noise at all.
4 . Nasal Cleansing
-It is good to keep the nasal passages free of mucus by using home made saline water.
-One of the common causes of snoring can be nasal congestion as well.
-Use home made saline water instead of commercial nasal sprays and get rid of congestion in a natural way.
5 . Sleep Position
-It is advised to sleep on one’s side (by turning left or right) to keep the tongue from dropping inside and obstructing the throat.
-Adjusting one’s sleep position can go a long way in controlling snoring. It is also recommended to place a full length pillow alongside your body. This has been found to be very effective in maintaining your posture while sleeping.
6 . Throat Exercises
-Certain exercises that work on the oral passage and throat have been found to be beneficial in providing relief from snoring.
-It is recommended to practice these exercises under proper medical supervision.
In addition to these natural quick fixes, some lifestyle changes that can help bring about long term change are:
1 . Shed Those Extra Kilos
-Gradual increase in weight has been found to increase chances of snoring. Fatty tissues around your neck prevent air from flowing in and out freely during sleep.
-Increase in weight makes your throat and neck area bulky and thereby creates a constriction of the upper airway.
-Try and maintain ideal weight
-Opt for 30 minute moderate workout everyday.
-Make healthy dietary changes and opt for 5 portions of vegetables and fruits ( one portion equals one handful).
2 . Limit Alcohol
-Avoid liquor totally if you are suffering from sleep apnea or disturbed sleep.
-Alcohol consumption has been found to worsen snoring during sleep because it is known to cause relaxation of the soft tissues in the throat and subsequent disruptions during breathing.
3 . Quit Smoking
-Avoid smoking in order to enjoy a peaceful and noiseless sleep.
-Smoking can lead to the swelling and catarrh along with severe irritation of the inner lining of the throat.
So, go ahead and try these natural remedies to help you get a peaceful and snore-free sleep. Stay Healthy, Stay Happy!