Remedies That May Stop Snoring

 

What Causes Snoring? 

 

There can be various causes that could lead to snoring. Some factors that can affect your airway and result in snoring include: 

    Obesity: Obese people tend to have extra tissues at the back of their throats, resulting in narrow airways  

    Cold  

    Allergies  

    Alcohol consumption ; In other cases, snoring may be caused simply by sleeping on your back or drinking alcohol too close to bedtime.

    Anatomy of your mouth and air sinuses: A long soft palate includes enlarged tonsils, adenoids or a large tongue.    

    Sleeping position: When sleeping on the back, snoring is usually frequent and loud due to gravity’s effect on the throat, narrowing the airway  

    Problems related to the nose: A crooked separation between your nostrils can result in snoring.  

    Not getting adequate sleep: It can cause further throat relaxation, resulting in snoring.

 

Symptoms of Snoring: 

 

Some of the symptoms associated with snoring are: 

 

    Silent vibrations or whistles to loud rumbling, snorting or grumbling sounds  

    People who snore may change positions at night and have a dry and sore throat when they wake up. 

    Feel tired throughout the day 

    Sleep deprivation can lead to headaches and mood swings. 

    Some people have breathlessness, and their breathing even ceases for a few seconds when they are sleeping.

 

There could also be other symptoms like: 

 

    High blood pressure 

    Restless sleep 

    Chest pain, choking and gasping at night 

    In children, it may cause poor attention, poor performance in school or behavioural problems.

 

However, a few people do not realise that they have been snoring during sleep.    

 

 

Home remedies and lifestyle changes for snoring

 

Cases of snoring caused by benign factors, such as sleep position, can often be treated with simple home remedies. Certain lifestyle changes can also help treat snoring.

1. Sleep on your side

 

Sleeping on your back sometimes causes your tongue to move to the back of your throat, which partly blocks airflow through your throat.

 

Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.

 

Check out these tips for sleeping on your side without getting a sore back or neck.

2. Get enough sleep

 

Make sure you get the 7–9 hours of sleep that adults need each night.

 

Sleep deprivation may increase your risk of snoring. This is because it can cause your throat muscles to relax, making you more susceptible to airway obstruction.

 

Snoring can also increase your risk of sleep deprivation since it leads to interrupted sleep.

3. Raise the head of your bed

 

Elevating the head of your bed by a few inches may help reduce snoring by keeping your airways open. You can use products such as bed risers or pillows to get a little extra height.

 

4. Use nasal strips or a nasal dilator

 

Stick-on nasal strips can be placed on the bridge of your nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring.

 

You could also try an external nasal dilator, which is a stiffened adhesive strip that’s applied on top of the nose across the nostrils. This can decrease airflow resistance, making it easier to breathe.

 

5. Limit or avoid alcohol before bed

 

Try not to consume alcohol for at least 3 hours leading up to your bedtime. Alcohol can relax the throat muscles, causing snoring.

 

Alcohol can also disrupt your sleep in other ways.

 

For example, alcohol consumption is associated with shorter amounts of REM sleep, according to a 2020 study. REM sleep is important partly because memory formation and dreaming occur during this stage.

 

6. Avoid taking sedatives before bed

 

If you take sedatives, talk with your doctor to see what your options are. Stopping sedative use before bed may ease your snoring. Like alcohol, sedatives can also cause muscles such as your throat muscles to relax.

 

7. Try to stop smoking, if you smoke

 

Smoking is a habit that can worsen your snoring. One possible reason for this is that smoking may increase your risk of OSA or worsen the condition, according to a 2014 study. More conclusive research is needed.

Talk with a doctor about therapies — such as gum or patches — that can help you quit.

 

8. Maintain a moderate weight

 

If you are overweight, weight loss will help reduce the amount of tissue in the throat. Excess tissue might be causing your snoring.

 

You can lose weight by reducing your overall caloric intake by eating smaller portions and more nutrient-rich foods. Try to get regular exercise daily. You may also consider reaching out to a doctor or a nutritionist for help.

 

Medical treatments for snoring

 

In some cases of snoring, it’s important to seek a doctor’s care to get the medical treatment you need to address the underlying condition.

 

Here are medical treatments commonly used to treat snoring and its various causes:

9. Treat chronic allergies

 

Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore.

 

Talk with a doctor about what kind of over-the-counter (OTC) or prescription allergy medications may improve your condition. They’re available in a variety of forms, such as nasal sprays, liquids, and pills.

 

Options include:

 

    Nonsedating antihistamines, such as cetirizine (Zyrtec), levocetirizine (Xyzal), and loratadine (Claritin)

    Sedating antihistamines, such as diphenhydramine (Benadryl)

    Inhaled nasal corticosteroids, such as fluticasone (Flonase) and triamcinolone (Nasacort)

    Oral decongestants, such as pseudoephedrine (Sudafed) and phenylephrine (Sudafed PE), for short-               term   use only

    Leukotriene modifiers, such as montelukast (Singulair) and zileuton (Zyflo)

 

10. Correct anatomical structural problems in your nose

 

Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow.

 

A deviated septum may cause mouth breathing during sleep, resulting in snoring. It may be necessary to get surgery, called septoplasty, to correct this condition.

 

11. Use a continuous positive airway pressure (CPAP) machine for OSA

 

The CPAP machine is the standard treatment for OSA. It requires you to wear a pressurized air mask over your nose, mouth, or both when you sleep. This can help keep your airways open.

 

Different types of masks are available, including ones that are more comfortable for people with glasses or who breathe through their mouths during sleep.

 

12. Use an oral appliance

 

Oral appliances are customized devices prescribed and fitted by dentists. These devices increase the size of the upper airway during sleep, which decreases snoring.

 

They typically work by one or more of the following mechanisms:

 

    advancing the lower jaw (mandible)

    changing the position of the soft palate

    retracting the tongue

 

The American Academy of Sleep Medicine and the American Academy of Dental Sleep Medicine recommend oral appliances for people who request treatment for their snoring and have not found relief with conservative measures.

13. Wear palatal implants

 

Also called the pillar procedure, this surgery is designed to reduce or stop snoring and improve OSA.

 

During this procedure, tiny implants are inserted into the soft palate to reduce the tissue vibration. Palatal implants are designed to stiffen your soft palate to help you stop snoring.

 

This treatment is appropriate for people with mild to moderate sleep apnea. It’s not recommended for people who have severe sleep apnea or are overweight.

14. Get uvulopalatopharyngoplasty (UPPP)

 

UPPP is a procedure used to remove excess tissue in your throat to widen the airway. This can sometimes allow air to move through the throat more easily when you breathe, reducing snoring. It can be done through traditional surgical techniques or laser-assisted, which allows for outpatient therapy.

 

Multiple studies, including research from 2008 and a 2014 study, have shown that UPPP or laser-assisted uvulopalatoplasty (LAUP) can be used to decrease snoring intensity as measured by patient report. Some research, such as an older 1999 study, even included bed partner reports.

 

However, the effect of these procedures does not appear to be long lasting, based on clinical patient follow-up.

15. Consider radiofrequency ablation (RFA)

 

This minimally invasive treatment uses low intensity radio waves to shrink the tissue on your soft palate. RFA is sometimes referred to as Somnoplasty, which is the name of a trademarked version of the procedure.

 

 

Additional Home Remedies to ease Snoring

 

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.

Regular 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.

7. Black Pepper  

 

Black pepper helps open the nasal blockage, which is the prime reason behind snoring. Mix an equal quantity of black pepper, cardamom, cumin seeds, and cinnamon and grind into fine powder. Sniffing this powder a few times a day may help get relief from snoring.

8. Spider Wort  

 

The whole spider wort plant crushed and boiled in water can be inhaled in the form of steam. It enables you to get relief from nasal congestion, cold and cough, a few of the significant causes of snoring.