Whether you are snorer or not, having sure-fire ways to stop snoring under your belt is quite useful. This is because one in three people you’ll encounter snores during sleep—either regularly or occasionally. And some of them do not even realize that they do. So, just in case you’ll get cooped up in hotel room with a conference buddy or with a scoutmaster in a camping tent, a few natural remedies and interventions for snoring may come in handy.
First of all, snoring is not a disease, however bothersome it is. However, it could be a sign of a more serious condition. Usually, a person who snores just happens to have a soft palate (that soft part of the roof of the mouth) that has low muscle tone. When this person sleeps while breathing through the mouth, the tissues vibrate as air passes. Elementary physics tells us that any turbulent flow that causes vibration in a resonant chamber such as the mouth produces a sound. It is unfortunate that this sound is truly irksome, bothersome, irritating, and sometimes so loud that people arond the snorer are kept awake for most of the night. For people with blocked nasal passages, such as those with chronic sinusitis, mouth breathing is a necessary alternative, and consequently some of them snore as well. The physics is the same—narrow passageway causes turbulent airflow which produces noise that prevent others from sleeping.
Before we describe a couple of easy, fool-proof natural remedies for snoring, it is also important to distinguish snoring from sleep apnea. Persons with sleep apnea snore (way much louder than usual), but not all people who snore have this medical condition. Sleep apnea is diagnosed after a proper sleep study is conducted. There are three types, caused either by an obtruction in the airway or impaired respiratory effort related to central control of breathing, or both. If a person has this condition, these natural remedies may not be as effective. But for those who snore mainly because of the issues described above, these may just might pave the way for a better night’s sleep for the rest of the household. If natural remedies are not working for you, there are various other options you can try. For some of them anti-snoring devices like stop snoring mouthpieces or pillow have seemed to work and the truth is, you just have to find the one which perfectly works for you.
Side-lying. When the nasal passages are opened adequately, such as when a person is lying on one side, mouth breathing is eliminated. The natural route of air flow is utilized. If the person has no significant low muscle tone of the soft palate, side-lying totally eliminates snoring. This works best when the person rests the head on an elevated pillow. To make the position more conducive to sleep, more pillows can be used to support the whole body and the limbs for a comfortable sleeping attitude. The effect of side-lying on snoring is immediate.
Avoid alcohol. The effect may not be as immediate as the first, but for an alcohol consumer who snores, it is perhaps prudent to know that the beverage one is very fond of causes lowering of muscle tone of the soft palate. We’ve already discussed the consequences of this.