How to Stop Snoring in a Natural Way
Snoring is caused by the obstruction of air movement during sleep. Snoring varies from a soft and steady sound to a loud, grating noise. While common, with up to 24 percent of men and 14 percent of women snoring during sleep, snoring can sometimes be a symptom of more serious sleeping disorders. Easy steps can be taken to help snorers, and those around them, from another night of obstructed sleep.
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Instructions
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Lose weight. Extra flesh in the neck and jaw provides more fatty tissue to possibly obstruct airways. Reducing the amount of extra skin in these areas, if there is some, can help clear air passages and prevent restriction.
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Refrain from eating large meals within three to four hours of sleeping. Sleeping too soon after consuming a lot of food doesn't give the digestive system enough time to fully process the meal. Laying down can cause the remaining food to settle into a position that places pressure on the diaphragm and leads to airway obstruction. Particularly, avoid dairy products for at least two hours before sleeping as these produce mucous that may restrict air passage.
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Avoid alcohol before sleeping. Alcohol is a muscle relaxant and as such may cause soft tissue to fall into the path of the airway. Also avoid sedatives, tranquilizers, sleeping pills and antihistamines.
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Quit smoking or do not smoke within several hours of sleeping. Soft tissue in the airway becomes inflamed and swollen from smoking. Not smoking also helps with general health improvement.
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Change your sleeping position. For some people, simply rolling onto the side and lifting the head a few inches from the bed can be enough to cause airways to clear and end snoring.
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Consume foods that increase throat muscle tone. These include mustard seeds, pears, horseradish, onions, garlic, leeks, lobster, seaweed and thyme.
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Inhale steam before going to sleep. Steam helps relieve nasal congestion through loose mucous. Simply run hot water and breathe in the steam to clear air passages.
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References
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