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Snoring is a common hindrance in daily life. However, it is more than just an occasional disturbance. The partial obstruction of airflow through your mouth and nose causes the throat tissues to vibrate. This prevalent condition is termed snoring.
Often ignored, considering a minor annoyance, snoring may indicate underlying health conditions that need your attention.
Snoring has a huge impact on one’s sleep quality. It may break your sleep cycles and make you restless. This will make you feel fatigued the whole day long, affecting your concentration ability. You may experience abrupt mood swings and a sense of irritability, too. Thus, addressing this condition properly will help you promote your overall health.
10 Natural Remedies to Stop Snoring
Snore-free sleeping does not just imply quiet nights. The fatigue caused by disrupted sleep patterns drains our energy, affecting our day-to-day activities. Additionally, snoring may be associated with chronic disorders like sleep apnea. So, addressing this condition will not only improve your emotional well-being but also identify health complications.
Exploring the natural remedies to treat snoring will keep you in control. Unlike medical interventions, these natural procedures have fewer complications. So, here are 10 tips suggested by experienced specialists for you to follow and improve sleep quality.
- Sleeping Position
Sleeping on your side can prevent the over-relaxation of the throat muscles. This will help in reducing snoring. You can use a body pillow to maintain a side-sleeping position.
- Maintain a Healthy Weight
Excess weight may cause snoring. This is especially related to the neck region. Fatty tissue accumulation around the throat puts pressure on the airway, narrowing it. Thus, maintaining a healthy weight through diet and exercise may reduce snoring. It is also a preventive measure or way to stop snoring in the future.
- Stay Hydrated
Dehydration can make your throat sticky and increase snoring. Ensure you drink adequate water and fluid throughout the day to stay hydrated.
- Use Humidifiers
Dry air can irritate the throat and nasal passages. This irritation may lead to snoring. You can start using a humidifier in your bedroom to add moisture to the air.
- Avoid Alcohol and Sedatives
Alcohol and sedatives relax the throat muscles, contributing to snoring. Avoid consuming these substances, especially close to bedtime.
- Practice Good Sleep Hygiene
Practice a consistent sleep routine. Make sure your sleeping environment is comfortable, too. Adequate sleep may help in reducing snoring. You can seek assistance from an expert medical professional. They can accurately guide you on how to implement this practice in your routine.
- Keep Your Head Elevated
Using an extra pillow or raising the head of your bed may help keep the airways open, reducing snoring.
- Throat Exercises
Throat exercises help in strengthening the muscles. These include singing or playing a wind instrument. Strong throat muscles do not relax easily, decreasing snoring.
- Nasal Strips
Although not entirely natural, this option is in your control. Nasal strips help improve nasal airflow by lifting and opening the nostrils. This can be particularly beneficial for snoring caused by nasal congestion.
- Avoid Dairy Products Before Bed
This is not a very known fact, but dairy products may produce mucus and cause nasal congestion. This nasal obstruction leads to snoring. So, avoid consuming dairy close to bedtime.
These natural remedies can usually treat occasional snoring. If you follow them properly, you will see the difference after a while.
When to Seek Professional Help?
It is important to know when exactly it is a must to consult a healthcare professional. Persistent and loud snoring may indicate sleep disorders like obstructive sleep apnea. In such cases, medical intervention becomes necessary for accurate diagnosis. Depending on your health condition and medical history, the doctor will offer the right treatment options. The diagnostic procedure may also involve sleep studies to understand the root cause of snoring.
The following signs may be indicative of underlying health issues:
- Disrupted breathing patterns
- Choking or gasping during sleep
- Excessive daytime drowsiness
- Difficulty concentrating
The treatment method can be a single or a mixed approach from the following choices.
- Lifestyle modifications or follow remedies to cure snoring
- Continuous Positive Airway Pressure (CPAP)
- Oral appliances
- Surgery
- Behavioural therapy
- Treating underlying health conditions, like allergy or nasal congestion
- Medications
Chronic snoring disorders must be professionally addressed. The most suitable option will be recommended to you, depending on your condition. This is a proactive step towards potential resolution of snoring-related problems.
For a tailored treatment approach, visit Manipal Hospitals, Doddaballapur, Bangalore, to seek consultation from the top internal medicine specialist.
FAQ's
Yes, loud and persistent snoring may indicate other health concerns, like sleep apnea. It is important to know the symptoms and seek professional help.
The efficacy of natural remedies depends on individual health conditions and the severity of snoring. While these may help in occasional disturbance, prolonged snoring disorder is best treated with professional help.
The timeline of the final result will vary from one person to another. While some may stop snoring in a few weeks, for others, it may take longer. In any case, it is important to stay consistent and patient with the methods.
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