Snoring during sleep is a prevalent problem for many adults. It is believed that up to 50% of adults snore on occasion or habitually. Adults who snore disrupt the sleep patterns of those around them as well as themselves and may result in sleep deprivation and fatigue.
Snoring is mainly caused by obstruction of the nasal passage or by muscle weakness of the throat and tongue. The many remedies to stop snoring on the market all revolve around clearing the breathing passage. Home remedies for snoring are the simplest and straightforward way to prevent and stop snoring without the need for any devices during sleep.
One of the most natural and straightforward home remedies for snoring is a habitual change. Sleeping on the side will prevent the tongue from dropping blocking the back of the throat. Losing weight can also help prevent snoring as having too much fat in the neck area will press against the throat and creating a higher chance for it to collapse, which will trigger snoring. Eating heavy meals before bedtime can also trigger snoring as it not only causes weight gain but also a full stomach will push up onto the diaphragm, creating an obstruction in airways. Avoid relaxants such as sleeping pills, alcohol, or tranquilizers as they relax the tongue muscles too much causing them to fall back into the airways and obstructing it. Smoking can also cause snoring as it weakens and clogs the throat.
In addition to habitual changes, other home remedies for snoring include exercises to strengthen the muscle tone of the upper airways. The two main exercises as home remedies for snoring are to workout the throat and jaw. A quick and easy exercise for the jaw is to pretend you are chewing gum. Make sure your mouth is closed, and make the motion of chewing by moving your upper and lower jaws apart the lightly touch them together by bringing them back. This will strengthen the tissues for opening up your airways. Professional singers rarely snore. That's because they exercise their throats daily, and have strong and developed throat muscles. Therefore you can strengthen your own throat exercises by doing the same exercises they do. Sing La-la-la as loud as you can, along with Ka-ka-ka, and Ma-ma-ma daily and you have strong throat for preventing snoring in no time.
A few habitual changes along with a couple of exercises a day can be effective home remedies for snoring using natural methods.
If you have been suffering sleep deprivation caused by snoring, then it's time to start using home remedies for snoring to clear airways and build some muscle.