Do you wake up in the middle of the night and realize that you have been snoring? Or the person sleeping beside you has disturbed sleep because you snore too loud? If yes, first you need to understand that there can be many reasons that cause snoring, the commonest ones being obesity and obstructive sleep apnea. Others include chronic nasal congestion, too much alcohol consumption, pregnancy, sedative medicines, structural issues, etc. Snoring is caused when there is vibration in the tissues in the throat, which results in an audible, irritating sound. If you too are a victim of the snoring problem, then don’t worry, we have some simple and natural ways that will help you cope with those loud snores.
- Sleeping Position
You may notice that you snore a lot when you sleep on your back. The reason is that when you sleep on your back, sometimes the tongue moves back in the mouth, partially blocking the airflow through the throat. Therefore, try to change your sleeping position. Lay down on your side instead. You can also use a body pillow. - Lose Weight
Overweight and obese people are more likely to snore as compared to others. If you have recently put on some weight and you have been snoring since, losing some weight can be helpful. Regular exercise and a healthy diet can help you deal with it. - Cut Down Alcohol
Drinking alcohol right before bedtime can be bad for you, especially for people who have snoring problems. Alcohol relaxes your throat muscles and causes snoring. Thus, avoid its consumption at least two hours before going to bed. - Elevate Your Head
An extra pillow below your head can be helpful in reducing snoring. Elevating the head by just four inches can provide relief, by opening your airways. But, it needs to be done properly or it can cause neck and back pain. - Keep Yourself Hydrated
Dehydration leads to the formation of mucus, which further results in snoring. Therefore, drink plenty of fluids throughout the day, particularly water. But do not drink too much before bedtime or it will disturb your sleep. - Sleep Well
Maintaining proper sleep hygiene is crucial, not just to deal with snoring but also to avoid other medical conditions and maintain a healthy lifestyle. Get at least 7-9 hours of sleep every day. However, do not use sleeping pills or sedatives, they can cause more snoring.
Switching to a healthier lifestyle can be greatly helpful. However, if these natural ways do not help, seek help from a doctor. There may be some other reasons for your loud snores, which may need to be treated with medicines and other medical ways. Sometimes, your snores can also indicate a serious health condition, in which case, an expert’s advice is necessary.
Also Read: Managing Insomnia through Yoga
