Natural Approaches to Snoring
Snoring is a huge nuisance, but it can also be a health issue. If you’re breathing noisily as you sleep, you may consider using natural solutions to promote healthier breathing and to get more restful sleep. Let’s take a look at snoring and how you can naturally prevent it.
Causes of snoring
Snoring is caused by the obstruction of air flow around your mouth and nose. This may happen for a variety of reasons, including:
- Physical airway obstructions: Your physical structure may tend towards obstructed airways, for example, if you have nasal polyps or a long soft palate.
- Throat and tongue muscles and tissue: If your throat and tongue muscles are too relaxed, or your tissues too thick, they can fold into the airway. This is more common in overweight adults and the elderly.
- Seasonal allergies or a sinus infection: While temporary, this snoring can restrict air flow. If your snoring is a result of allergies, try to treat the allergies for relief from snoring.
Risk factors of snoring
While anybody can snore, including children and adults, you may be more at risk of snoring if you’re male, overweight and/or have family members with snoring issues. In addition, the risk of snoring can be increased by:
- Narrow airways
- Nasal issues
- Sleep position (i.e. back)
- Sleep deprivation
- Sleeping pills
In studies, these factors come up again and again as related to snoring. The good news is that most of them are lifestyle changes. Therefore, in order to prevent snoring, you can make changes in your daily life to get relief from snoring.
Symptoms and health issues surrounding snoring
Some common serious symptoms of snoring include gasping or choking, or feeling sleepy during the day. Because of restless sleep, you may also have difficulty concentrating or get headaches. Some studies even link snoring to chest pain and heart disease, due to problems getting oxygen around the body.
Generally speaking, snoring isn’t necessarily serious. However, you may see impacts on your health. For example, you may find it difficult to breathe, spend restless nights or feel chest pain. If you’re experiencing any of these symptoms, it’s important that you consult a doctor. These symptoms can have serious consequences on your health if left untreated.
Natural solutions to prevent snoring
Sometimes snoring can be treated naturally by making adjustments in your lifestyle and sleep routine. Here are some key elements for resolving snoring on your own. These natural solutions are often cited in studies, as they involve clearing your airways. To prevent snoring, you can:
- Lose weight: It’s important to lose weight in order to prevent snoring. That’s because being overweight can leave thick and excessive tissues in your throat. By losing weight, especially through exercise, you’ll see a clearer throat.
- Quit smoking: Smoking may also contribute to snoring. Smoking can irritate your nose and throat and cause blockages in your airways. Quitting may help restore your airways.
- Avoid alcohol near bedtime: Drinking near bedtime can cause changes in your breathing because it relaxes your throat.
- Treat nasal congestion: Make sure your heavy breathing isn’t a result of nasal congestion. Try nasal strips or get a dehumidifier for your bedroom to treat this condition.
- Get enough sleep: Getting good sleep is key for your health. Try to create sleep-friendly habits by going to bed at the same time and creating a relaxing atmosphere.
- Avoid sleeping on your back: Sleeping on your back can make snoring worse. Try sleeping on your side. To do this, you can even tape a tennis ball to your nightshirt to avoid turning over in your sleep.
- Use oral appliances: You may also consider using an oral device to prevent your airway from becoming obstructed. Sometimes this helps especially in the beginning to get better sleep.
- Be careful what you eat before bed: Eating large or heavy meals before bed can make snoring worse, too. Try to eat meals 3-4 hours before bedtime.
If you’re suffering from snoring, you may also consider seeing a chiropractor near you. A professional chiropractic clinic, such as Better Health Chiropractic in Juneau, can help make adjustments to restore position in your airways and help create a customized care plan so that your body is prepared for better breathing and sleeping at night.