About 23% of couples suffer from snoring. Spouses of Snoring persons wake up in the night again and again and do not get the required sleep. Not getting enough rest is simply life-threatening. Even if you are not bothered at night by your snoring, it may indicate of a possible health condition that you need to address and not ignore. Before you check out ways to cure snoring in natural ways, understand the main causes, read on!
Causes of snoring
The main cause of snoring is any kind of blockage in breathing passages that make the airflow irregular. Irregular airflow in the breathing passage slams the soft tissues of the throat and mouth to become like speakers, powered by a powerful quantifier.
The noise becomes bad when the soft palate (a flexible part of the back of the roof of the mouth) also begins to vibrate. Sometimes, if the soft palate is weak, then the tip of it will bang down on the tongue (which may be dropping into the throat at the same time) like a bongo drum. Most people have more than one type of blockage, causing their snoring. The following are some of the reasons for snoring.
1. The topmost reason for sleep apnea is a weak throat, which closes like a squeezed plastic bottle.
2. If your tongue is weak, it will fall into the throat and block it.
3. If your jaw muscles are tense, it will put pressure on the breathing passages and narrow the breathing passage, as it will press them out of their normal healthy position.
4. Floppy, weak soft palate bangs around like a leaf in the wind.
5. Excessively bulky throat tissue
6. Deformities of the nose
7. Deviated nasal septum
8. Seasonal allergies
9. Excess alcohol consumption
10. Obesity
11. Anything, which is built up due to smoking cigarettes.
Treatments to Cure Snoring in Natural Way
Treatment options to prevent snoring are generally based on a number of factors like your age, overall health, medical history, and your tolerance for specific medications, procedures, or therapies. Various treatments include oral appliances, traditional surgery, laser surgery, radiofrequency tissue ablation (somnoplasty), or continuous positive airway pressure (CPAP).
Natural Remedies to Cure Snoring
Here are simple yet effective tips to deal with snoring problems and sleep well at night.
Avoid sleeping on your back
Sleeping positions such as sleeping on your back may sometimes cause the issue of snoring. Try sleeping on your side to support air flow easily and treat snoring naturally.
Elevate your head
Raise your head by a few inches while sleeping by placing pillows under your head. This again helps to keep the airflow and cure the problem.
Mind your weight
Excess weight may also cause snoring. Therefore, weight loss can definitely help you to lose extra tissues in your throat and prevent snoring. To reduce weight, you may opt for power yoga asanas, and switch to mindful eating and an active lifestyle.
Control chronic allergies
Allergies are another reason that obstructs the airway in the throat and nose, forcing you to breathe with your mouth. Consult your doctor to treat allergies as well as try natural remedies to stay away from allergies.
Avoid smoking
If you regularly smoke, then this might be the reason. Try to break this habit and see the difference yourself!
Avoid alcohol before sleep time
Consciously avoid alcohol at least 3 hours before your sleep time.
The Simple Exercises to Cure Snoring in Natural Way and Sleep Well
Perform these simple exercises for at least 10 minutes daily to bring about a change in your snoring habit.
Exercise 1
Force your tongue against the roof of the mouth to cause a sound of clicking, do it for 15 seconds, and repeat several times.
Exercise 2
Place the tip of your tongue behind the front teeth and try to slide the tongue backward. Again, bring the tongue to the top front teeth and then slide back. Do this for a few minutes daily.
Exercise 3
Keep your mouth open for this exercise. Now, contract your muscles at the back of your throat for up to 30 seconds. Check yourself in the mirror while performing this exercise to see your uvula moving up and down.
Exercise 4
Additionally, perform yoga asanas such as bhujanga asana, dhanur asana, om chanting and bhramri pranayam. These exercises will open up your neck and lung muscles and induce better sleep in the long term.
Exercise 5
Singing is another amazing way to improve muscle control of the throat and soft palate. Try it daily to treat the snoring issue.
The muscles you now feel contracting in the back of your throat, are one of the main problem areas in your snoring. The problem of ‘normal snoring’ can be cured in a couple of days to a few weeks if you do the exercises regularly 7-12 minutes a day. However, the effect of exercise varies from person to person.
References-
michigansleepapneacenter.com
