Snoring occurs when the air in your nose and throat can’t move freely while you’re sleeping. When this happens the surrounding tissues vibrate, and produce the sound we call ‘snoring.’ There are a number of factors that can contribute to snoring:
- Nasal problems: Stuffy nose and blocked airways causes difficult during inhalation, thus creating a vacuum in the throat which results in snoring.
- Age: This can be a factor in snoring as well; after middle age the muscle tone in your throat decreases. Your throat also gets narrower after a certain age.
- Alcohol, medications, smoking: These things often lead to muscle relaxation which is what causes snoring. Other causes of snoring include menopause, asthma, sleep posture, body weight issues and body structure (men are more likely to snore because they are built with narrower air passages than women). There are quite a few contraptions as well as over the counter meds that claim to help with this issue, but before you go this route why not try some natural remedies.
1. Sleep On Your Side
Minor snoring issues can be solved by sleeping on your side instead of on your back. This works for some snorers because this position can help to prevent the relaxed throat muscles from blocking the passageways. To ensure that you stay in this position during the night, try sleeping with a body pillow.
2. Avoid Alcohol and Smoking
This might very well be the cause of your snoring because they increase muscle relaxation, and snoring occurs when the throat is relaxed. With this being said it is only plausible that in order to remedy this problem it might be best to avoid them altogether. Since cutting out these habits completely might take some time, start by limiting their uses/intake.
3. Try Throat and Tongue Exercises
There are quite a few different exercises that can help to strengthen the muscles in your throat. Try to do them 10–15 times per day. If done consistently, snorers can reduce the frequency of their snores by 36% as was revealed in a recent study mentioned on prevention.com.
4. Avoid Dairy Late At Night
Dairy products create mucus in the mouth and throat which adds to airway blockage. So if you must consume dairy don’t do so before going to bed. It is also important that you avoid eating large meals late at night as a full stomach can affect your rhythmic breathing by pushing up against your diaphragm.