Did you know that more than 45% of adults actually snore at least occasionally while they sleep? It’s true, and while snoring may be depicted in a comedic way at social gatherings and in general– it’s actually a serious business.
Snoring is not only unhealthy for the snorer (poor sleep, throat issues), but for the person sharing the bed with the snorer. In fact, many experts claim that snoring can create real problems in a marriage. And it’s no wonder considering that the partner sleeping next to a snorer cannot get any quality sleep!
Why Snoring Happens
Snoring is caused by the relaxation of the muscles in the throat, tongue and roof of the mouth. When this happens, the person’s throat starts vibrating and making noise, resulting in loud snoring. Sometimes, the muscles and tissues in the throat can get so relaxed that they start partially blocking the airway, which can result in a serious syndrome called obstructive sleep apnea. This condition affects 75% of snorers and increases the risk of developing heart disease.
There are many factors that can contribute to this relaxation of muscles and tissues, including:
- Alcohol consumption;
- Chronic inflammation,
- Being overweight,
- Dry air,
- Mouth anatomy.
How to Stop Snoring
To sleep better and let other people near you sleep better, you need to take necessary steps to fight the obvious problem – snoring. Here are four potential solutions to your snoring problem; just remember that everyone is different, so if one remedy seems to work for one person, another one may work better for you.
- Avoid alcohol
Excessive alcohol consumption, especially before going to bed, results in the relaxing of the aforementioned muscles and tissues. A glass of wine is fine, but avoid drinking four to five hours before going to sleep.
- Reduce overall inflammation
To reduce chronic, overall inflammation, consume anti-inflammatory foods and spices such as:
- Olive oil,
- Omega-3 fatty acids (fish),
- Citrus fruit (lemons, oranges, etc),
- Green tea, etc.
Avoid junk foods, sugary foods, too many fried foods and eat a healthy diet. This may even help you lose some weight.
- Get a humidifier
If you’re generally healthy and not overweight but you snore no matter what you do, you may be sleeping in a room with very dry air. Dry air is a common culprit since it dries out the throat and nasal membranes, resulting in congestion and snoring. Get a humidifier and place it where you sleep.
- Natural Remedy
To reduce overall inflammation and boost your immune system with essential vitamins and minerals, try this natural remedy.
- Two apples
- Two large carrots
- Quarter of a lemon juice
- 1 small ginger (finger-sized)
- Half a cup of water
Chop apples, carrots and ginger into pieces and put them in a blender. Add water and lemon juice and blend.
Drink freshly prepared remedy a few hours (2-4) before going to bed.