Snoring Prevention – Stop Snoring With 7 Natural Methods
May 30, 2017 by Dr. Geoffrey Bacon, MD
7 Natural Methods of Snoring Prevention
If you or a loved one snores, you know how noisy it can be and that it affects your sleep. Read on for 7 natural methods of snoring prevention that really work.
Sleep is something that many of us look forward to. It's always nice to get in bed after a long day to catch some Zs.
But, snoring can take the enjoyment out of sleeping.
If you snore, know that you are not alone! In fact, 40% of adult men and 24% of adult women are snorers.
While snoring is common, this doesn't mean that it should be ignored. Snoring can cause all sorts of issues, including:
- Problem sleeping
- Sleeping issues for your partner
- Sleep deprivation
Aside from the impacts of snoring, noisy nights may be a sign of obstructive sleep apnea. Don't let your health suffer because of snoring!
Are you ready to stop snoring and enjoy your sleep? You're in luck!
You don't have to be a life-long snorer. Here are 7 natural snoring prevention methods that work.
1. Try a new sleeping position
Are you a back sleeper? If so, this may be the cause of your snoring! One of the easiest snoring prevention methods is to not sleep on your back.
Lying on your back causes your tongue and soft palate to collapse. When you breathe, the walls of your throat and soft palate creates vibrations.
Who would have thought that vibrations could be so loud and noisy?
Consider a new sleeping position by:
- Sleeping on your side
- Sleeping on your stomach
- Using a body pillow to keep you from rolling onto your back
If you are already not a back sleeper, consider sleeping in an elevated position. Prop up your head with pillows to keep your nasal passages open.
Sleeping with your upper body elevated can cause neck pain. Be sure you are entirely comfortable before going to sleep!
2. Get rid of congestion
Congestion is known to cause snoring. If you are suffering from a cold, you know congestion all too well.
Aside from taking medicine to treat congestion, consider using essential oils. Peppermint oil is known to relieve congestion.
As an added bonus, peppermint oil can also help with a sore throat and nasal congestion.
3. Consider weight-loss
Weight and snoring do not have a direct relationship, but your weight may be a factor.
Have you gained weight recently? Did your snoring start during this time? If so, your snoring may be due to your weight gain.
We all gain weight in random places, including our necks! Excess weight around the neck can cause the throat to collapse when you sleep.
When your throat collapses, snoring happens.
4. Don't drink alcohol close to bed
After a long day at work, a glass of wine is very appealing. But, alcohol may be causing you to snore!
Sedatives are known to cause snoring! Sedatives include:
- Certain medications
Sedatives cause muscles throughout the body to be less tense. This may be causing the muscles in your throat to be too relaxed.
Relaxed throat muscles are the perfect environment for snoring! Be sure to avoid drinking alcohol at least four hours before bedtime.
Science has determined that people who don't usually snore become snorers after drinking.
While this may not be the most liked snoring prevention technique, it may be the fix you need!
5. Keep your nasal passages open
Are you a nose snorer? If so, it's likely that your nasal passages are blocked or narrowed when you sleep. Enlarged sinuses can cause similar problems.
When your nose is narrowed or clogged, the air that comes out of your nose when your breathe can cause snoring.
Thankfully there are plenty of fixes for a blocked nose! Consider:
- Taking a hot shower before bed
- Using a saltwater rinse in your nose, such as a neti pot
- Wearing nasal strips
A clog-free nose means no snoring!
6. Are you allergic to something in your room?
Have you purchased new pillows recently? Did you start running the ceiling fan? Is the pet dog now sleeping in bed with you?
Allergens cause allergic reactions which can then cause you to snore.
Common allergens include:
- Dust mites
- Pet dander
Did your snoring just start in the last few days or weeks? If so, consider any changes that may have introduced new allergens into your bedroom.
7. Strive to get enough sleep
This is easier said than done, right? We all led busy lives and getting the recommended hours of sleep each night can be impossible.
But, did you know that not getting enough sleep makes you prone to snoring?
Being overly tired means that when you do sleep, you fall into a deep hard sleep. This type of sleep relaxes muscles in the throat.
Relaxed muscles mean snoring! Try to get as much sleep as you can each day as a snoring prevention method.
What if at home snoring prevention does not work?
If your snoring is a new or a temporary problem, it's likely that at home methods to stop snoring will work.
But, if none of the above methods solve the problem, it may be best to talk to a professional. Snoring can be caused by genetics. Pregnancy can also cause one to snore!
For some people, snoring is more than just an obnoxious sound they make at night.
In fact, snoring can be the symptom of a more serious health condition, sleep apnea.
Other symptoms of sleep apnea include:
- Morning headaches
- Pauses in breathing
- Excessive sleepiness during the day
- Gasping during sleep
If you experience any of these symptoms, it is in your best interest to talk to a doctor. Sleep apnea is a health condition that requires treatment.
When left untreated, sleep apnea can cause death. A trip to the doctor is simple and it may be a life-saving visit!
Be sure to visit an ear, nose, and throat (ENT) specialists who can best diagnose and treat you.
Snoring problems? You may need an ENT!
Testing and Treatment at Hampton Roads ENT - Allergy
Hampton Roads ENT - Allergy has a roster of professional providers and specialists can help you pinpoint your sinus problems.
Are you looking to fix your snoring problem? Tired of dealing with ear, nose or throat issues? If so, we can help!
Hampton Roads ENT specializes in diagnosing and treating a variety of ENT issues.
An ENT Allergy specialist can help you determine the solution that is right for you.
Click Here to set an appointment with one of our providers.