According to statistics, half of the population suffers from snoring and 25 percent of adults have chronic snoring. Moreover, many of them don’t even know it unless their partner tells them.
In addition to being extremely annoying, regular snoring can indicate obstructive sleep apnea. This is a condition in which muscles in the back of the throat fail to keep the airway open which results in repeated interruptions in breathing. It’s crucial to seek out professional treatment for sleep apnea since the condition can provoke serious problems like high blood pressure, heart disease, depression, and forgetfulness.
Certain structural abnormalities of the nose may also lead to snoring. The only way to treat it is to get rhinoplasty. Other causes of snoring include respiratory infections, seasonal allergies, certain foods, age, and weight gain.
However, in the case of mild snoring, certain natural methods can help you reduce your snoring or even stop it completely. Read this article and learn how to stop snoring immediately, permanently, and naturally.
6 Methods That Can Help You Stop Mild Snoring Naturally
1. Stop eating inflammatory foods
Nose and throat inflammation may lead to snoring. While the most common cause of the inflammation is a sinus infection, foods can also contribute to this problem. Lots of people decreased overall inflammation and improved airflow in the upper airways just by avoiding foods like gluten and dairy.
2. Try to use a humidifier
Dry air is another cause of snoring since it exacerbates the congestion from allergies or a cold. Therefore many specialists recommend using a humidifier to keep throat and nasal passages moist and clear. Plus, it’s an excellent way to prevent dry winter skin.
3. Don’t consume alcohol and big meals before bed
Drinking alcohol right before bed has been shown to worsen sleep quality. Moreover, scientists claim that it triggers snoring and sleep-disordered breathing. This is due to the fact that alcohol relaxes muscles in your throat and tongue which exacerbates snoring. Specialists also recommend avoiding big meals before bedtime, as a full stomach can push against your diaphragm and impair your breathing resulting in snoring.
4. Maintain a healthy weight
Almost all overweight people have excess fatty tissue in the back of the throat. This narrows the airway and makes you more prone to snoring. Therefore, if you have excessive weight and you snore, most likely weight loss can help you get rid of annoying snoring completely. And since healthy weight loss always takes time, implement one or more of these other remedies until you have a normal BMI.
5. Try tongue-strengthening exercises
According to several studies, tongue-strengthening exercises will help you strengthen muscles in your throat. Eight minutes of tongue-strengthening exercises three times a day has been shown to decrease snoring intensity. Don’t worry, those exercises are actually very simple.
6. Avoid dehydration
If you suffer from snoring, you’ll need to drink plenty of water or herbal tea throughout the day to make sure you’re hydrated. Why is it so important? Dehydration leads to dry mouth and nasal passages which makes you prone to snoring. Additionally, not getting enough water may also result in the thinning of the mucus in the throat that worsens this condition.