Are you tired of hearing about snore stories from your partner in bed? Do you simply laugh about it, or feel disgusted and embarrassed? You may fall under 45 percent of the population suffering from snoring problems. However, how well aware are you of what exactly causes it?
It is extremely normal for you to snore in bed every day or occasionally. Although, sometimes repeated complaints from your partner simply gets on your nerves, don’t they? Snoring can result in real cracks in your relationship or marriage. Yes, it is that influential and serious when it comes to sharing the bed with someone.
Want to know the odds of correcting snoring issues? Worry no more, as you are going to get some awesome yet simple hacks to get rid of it. Ensure a happy and good night’s sleep for yourself, as well as your partner with these easy tips on treating snoring.
What causes a snore?
You are not the only person in the world who snores. Sometimes air enters your throat and circulates inside it every time you breathe during sleep. When this happens, relaxed tissues within your throat begins to vibrate that results in annoying and harsh noises called snores.
Snoring problems not only play games with your sleep and disturbs it, but also your bedtime partner. If it is actually bothering you a lot, then it is not something that you should ignore that easily. Occasional or every day snoring indicates serious health disorders, which include:
- Blocked airways or obstructive sleep apnea. In this condition, your sleeping cycles get heavily disrupted for brief periods of time. This particular disorder increases the risk of various heart diseases, some of which can be fatal.
- Obesity and accumulation of fatty tissues near your neck.
- The natural process of aging that further relaxes the throat tissues.
- Sleep deprivation.
- Abnormalities in the anatomy of your nasal polyps, throat, enlarged tonsils, deviation of nasal septum and elongated uvula.
- Consumption of alcohol just before going to bed.
- Too much sleep preference on your back.
- Preferring to breathe through the mouth.
- Infections are related to the respiratory system or inflammation.
- Seasonal allergies.
- Sinus congestion.
What kind of signs to look for?
Snoring produces extremely irritating, rattling noises when you breathe during sleep. The basic cause for it can be obstructive sleep apnea. It is a very severe disorder that you should immediately treat without any delay. Call your doctor for suggestions on improving your sleep and snoring problems, watch out for the possible symptoms:
- Suddenly waking up in the middle of the night, in a very confused state.
- Severe headaches in the morning.
- Always feeling sleepy during the daytime.
- Waking up in the morning with a feeling of restlessness.
- Difficulty in breathing in your sleep, followed by occasional pain.
- Gaining body weight.
- Alterations in your level of focus, memory, and concentration.
- Similar signs to ADHD (attention deficit hyperactivity disorder)
- Mood swings and irritation.
- Suppression of growth.
- Reduced body temperature.
- Impaired immunological functioning.
- Frequent yawning and hallucinations.
There are various medical options that you can take resort to for treating snoring problems. If the problem is mild for you, then you should probably alter your lifestyle and behavioral patterns to overcome snoring. You may be suffering from daily or occasional snoring, but easily wake up all refreshed and energetic for the day. This means you can function well throughout the day without feeling restless or tired. Such signs indicate that it is not a grave stage of snoring that you are suffering from. You can probably get rid of it with small changes in your lifestyle choices.
- Lose body weight. Eat a healthy diet and exercise daily for staying fit. If possible, do yoga for 15 to 20 minutes before you hit the bed to ensure a good night’s sleep.
- Avoid drinking alcohol or smoking cigarettes.
- Do not eat heavy meals at night or any snacks for at least 3 hours before sleeping.
- Restrict yourself from taking any antihistamines, tranquilizers or sleeping pills prior to bedtime.
- Try sleeping on your side.
- Maintain good sleeping cycles.
- Treatment with steam
Congestion of your nasal passage can be the most prominent cause for snoring. To clear out the nasal blockage, inhale the steam. Take a big bowl and add a few drops of eucalyptus oil in it. Cover your head with a hot towel and breathe in the steam to clear your nose. Do it for about 15 minutes before bedtime, and see the difference.
To reduce inflammation of your nostrils and throat muscles, use peppermint as it has anti-inflammatory properties to promote easy breathing. You will find it helpful if you are suffering from temporary cold and cough issues, or allergies. Take a glass and fill it with water. Add a little drop of peppermint into it and gargle before sleeping. Remember not to swallow the potion. Repeat it every day for better results. You may also rub a small amount of peppermint oil beneath your nasal area to improve your breathing.
- Olive oil
It has anti-inflammatory actions that can help in reducing swelling of your nasal polyps and throat. This will, in turn, facilitate in better flow of air through your nose, without any obstructions. Take around 2-3 drops of olive oil prior to your bedtime. You may even make a combination of olive oil and a ½ teaspoon of honey, and drink it every day before sleeping.
It acts as an excellent decongestant and expectorant, which can relieve your nose of any blockage. Take a glass and mix 1 and ½ a teaspoon of cardamom in warm water. Drink it at least half an hour before sleeping. Administer the process daily for better results.
Can chamomile tea help in reducing snoring?
Chamomile tea is already known to have anti-inflammatory effects, and improve your sleeping cycles. It acts as a muscle relaxant and helps to clear your throat and nose. Drink a cup of chamomile tea before resting at night and experience a snore-free sleep.