Effective Natural Cures for Snoring - How to Stop Snoring
Effective Natural Cures for Snoring
How to stop snoring? Here are several tips to help the problem:
A too soft pillow can cause you to snore. Change to a firmer pillow or elevate your head by sleeping on a thicker pillow, or several pillows.
Don't drink alcohol, take tranquillisers, antihistamines, or sleeping pills, before going to bed, as they will cause your muscles to relax, and limit your air passageway.
Avoid dairy products, before sleep, which can cause mucus buildup.
Posture and Sleeping Positions
Excess weight will decrease the space in your air passageway, losing weight will reduce snoring. Sleeping on your side instead of on your back will also help prevent snoring.
One way to prevent staying on your back is sew a tennis ball into the back of your shirt or nightdress.
Taking a little honey before sleeping can be beneficial.
Avoid eating rich foods such as cakes, chocolate, pizza, sandwiches right before sleeping, and certainly not a big meal. If your stomach is full, it will push on your diaphragm and limit breathing passageways.
Inhaling steam before sleeping, or sleeping in a room with a humidifier, will reduce congestion and moisturise the throat.
If you are a smoker, and can't stop, then avoid smoking right before bed. Smoking causes swelling of the throat and inflammation.
Strengthen the Tongue
Strengthening the muscles of the tongue can help:
An effective way to reduce snoring, is to use exercises to strengthen the tongue, since one cause is of your tongue falling back, and blocking your air passageway while sleeping.
One exercise is to stick your tongue out as far as possible and move to left and right, or up and down. Do this a few times in each direction, and increase each night.
Another way to strengthen face and mouth muscles is to pucker into a kiss and hold for about five seconds .Making this puckered face helps strengthen the lips, mouth, and jaw area, and can be an effective way to reduce snoring.
One more exercise is to smile broadly and mouthe the alphabet.
These exercises can be practiced at any time during the day, whilst driving, or performing household tasks.
To check if your snoring is caused by the nose, look in a mirror, close one nostril by pressing with your finger. Close your mouth and breathe in through the other nostril. If the nostril tends to collapse, try propping it open with the end of a matchstick or the like. If breathing is easier with the nostril propped open, you may need nasal dilators. Test both nostrils.
How to stop snoring with natural herbs:
Lavender is a natural relaxant, can enhance sleep.
Marjoram clears sinuses
Leave the herb jars open next to the bed.
Inhaling steam with added eucalyptus oil will loosen mucus and relieve nasal congestion.
Marjoram oil can be left under your nose in a small amount, or massaged into your neck before sleep. It is also sold in jars with saturated sponges.
If marjoram or lavender oil are too expensive, try Vicks VapoRub.
A fresh onion peeled and placed beside the bed will also aid breathing and help to prevent snoring.
Singing tones the throat muscles, which again will help at night; reducing vibration that results in snoring.
Snoring can be a nuisance to a sleeping partner and will also result in a disturbed night's sleep for the snorer, so steps should be taken to find a solution; for the health of both, and their relationship!