In our previous post we discussed about the causes, risk factors and treatment options for snoring. We briefly touched upon the topic of behavioral changes which can help you overcome snoring. These constitute the home remedies for snoring. We have compiled a list of 7 easy remedies to reduce your snoring and let your partner sleep in peace!
1. Lose Weight
We cannot stress this more – weight loss is the single most important factor in reducing snoring. Calculate your BMI. Body mass index is the ratio of weight in kilograms by square of height in centimetres. A BMI between 18.5 and 24.9 is optimum and healthy. Anything more needs attention. Remember, that weight loss is 60% through diet and only 40% by exercise. Weight reduction should be planned and gradual. Sudden loss of weight might trigger side effects.
Diet Modifications
Avoid oily and fatty foods. Reduce the intake of carbs. Avoid food items which produce excess acid in the stomach. Incorporate plenty of fruits and vegetables in your diet. Keep your salt intake to a minimum. All those who are overweight or obese must get a strict diet plan from a dietitian. More than anything, learn to stick to the plan!
Exercises
Concentrate on cardio exercises. Wear your smartwatch and go for a jogging daily. Calculate the number of steps, distance covered and calories burnt to keep yourself motivated. If you go to a gym, use treadmill, cross trainer and exercise bike. Enroll with a personal gym trainer and tell him your goals. Buying a gym membership and forming a good circle of gym friends will motivate you to lose weight and be regular in exercising.
2. Practice Sleep Hygiene
Sleep hygiene refers to a set of practices which help you achieve a good night’s sleep. From basic steps, like going to bed at the same time every night, to more nuanced steps, like sleep position and night supper menu, this branch of sleep medicine is becoming increasingly relevant. Make a habit of going to bed early enough. Do not use your smartphone in bed. Keep TV and laptop away from the bedroom. Keep a mild calming theme of wall colors and lighting inside the room. For those who snore, lying down on sides helps. When you lie down flat, there is more airway blockage due to gravity compared to otherwise. In earlier days, patients used to stitch tennis ball to their back pockets. Invest in a good body pillow to maintain side sleeping position. For a more personalized advice do consult our sleep expert.
3. Moderate Booze and No Smokes
Avoid drinking alcohol late in night. Rather, drink in moderation, that too a few hours before you go sleep. Do not lie down immediately after a meal. Have your dinner 2 to 3 hours before you go to sleep. Smoking causes dryness of the throat. It worsens snoring. Quit smoking. Do not take sedatives before going to sleep if you suffer from sleep apnea. Sedatives increase the frequency and severity of apneic episode. There have been instances of death even when sleep apnea patients took sedatives in the night.
4. Hydrate and Humidify
Drinking Enough Water
Drink plenty of water. Drink at least 3 to 4 liters of water a day. If you do a lot of exercises or involve in manual labor, then the amount of water intake should be more than this. Water keeps the airway passages moist and helps in mucus clearance. Pent up secretions cause nasal blockage worsening snoring.
Room Humidification
Another worthwhile home remedy for snoring is to use a room humidifier. Room air must be humid enough to prevent water loss from our airways as we breathe. Dry winter air can cause water loss and laborious breathing. Invest in a good room humidifier and see the benefits.
5. Nasal Strips and Allergy Control
The last remedy is to identify your nasal problems and then get adequate treatment for those. Many of the snorers suffer from allergy or a narrow deviated nose. Simple measures like those discussed below will help remove these factors, thereby, reducing snoring.
Nasal Strips and Dilators
These may be placed on the bridge of nose to help pull apart the side walls of nose to increase the air passage. Snorers with deviated nasal septum or a narrow nose find tremendous benefit from these small accessories.
Allergy Control
Keep indoor allergens in check. Clean carpets, curtains, beddings and other upholstery regularly. Use a HEPA filter in your air-conditioner. Make a pollen calendar of your locality and stay away from known allergens. Get a skin prick test if you suffer from frequent or perennial allergies. Keep zyrtec and claritin handy!
Sinusitis Check
Keep your nose in a healthy condition. Get an ENT consult if you suffer from polyps or sinus headaches. Take the doctor prescribed medicines religiously to keep your sinus passages clear. Use saline nasal sprays to keep the nasal airways moist and clean.
We hope our readers practice the above 5 snoring remedies. Though not complete, these remedies can reduce your snoring to a great extent. Following these can prevent the need for sleep surgery.
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