Drug Free and Non-Invasive Snoring Remedies
According to the Academy of Otolaryngology-Head and Neck Surgery Foundation, up to 45% of adults snore at intervals. And 25% of people are habitual snorers.
That’s a lot of snoring going on.
While most of us joke about snoring and make light of it, snoring can actually have far-reaching negative consequences.
Everybody knows that snoring can be irritating – but studies have shown that snoring seriously affects your marriage. To the point that couples are more likely to divorce if one partner has sleep apnea.
This means that if you snore, and are married – your marriage could be at risk because of it. Which is why we want to share some of the top snoring remedies with you. Ones that are non-invasive and do not involve the use of drugs.
Even though snoring can impact your marriage, your partner’s health, their productivity and your overall happiness, not all of us want to ingest drugs or have invasive surgery done. Thankfully, there are a number of snoring cures that you can try at home, that do work.
Read on to find out what these are!
The Different Causes of Snoring
Before we jump into the top snoring remedies, let’s quickly take a look at what causes snoring. Snoring is generally caused by these things.
If your sinuses are congested, this can easily cause snoring to happen. If your nose is blocked, this will cause you to start breathing through your mouth, which can trigger the onset of snoring.
Issues with the Mouth, Tongue, and Nose
Other common causes of snoring are that either the muscles in the tongue and mouth relax and obstruct the air passageways, or the nose will not allow sufficient air in. In this case, it is not that the nose is blocked due to congestion, but that the walls of the nose are too close together for easy airflow.
Inflammation in the neck and face area can also cause a blockage of air passages and through that snoring.
If snoring is not caused by these factors it may also be a symptom of sleep apnea. Sleep apnea can become a serious disorder as it consists of erratic breathing patterns during sleep. If you think that you have sleep apnea, you should discuss it with your doctor.
Because snoring can be caused by different things, different remedies for snoring work for different people. If you can pinpoint what issue is causing you to snore – then you will find it easier to hone in on a snoring remedy that works for you.
Eat Snore Fighting Foods
Did you know that you can fight snoring with foods? There are a number of foods that can reduce snoring if eaten regularly.
Some foods have an anti-inflammatory action that will act to reduce swelling in the neck, mouth, nose and air passages, allowing air to pass more freely.
Another food type that can be helpful in reducing snoring are foods with antispasmodic properties.
- Chamomile tea
Other foods that can be helpful in reducing snoring are decongestants, such as horseradish and chili. These foods will help to clear congestion from your air passages, and thereby reduce the risk of snoring.
Invest in an Adjustable Bed
One of the easiest ways to combat snoring at home is to invest in an adjustable bed. Many people who suffer from snoring find relief if their head and chest are elevated slightly.
If you find that sleeping on raised pillows helps you to snore less, then an adjustable bed might be exactly what you need. An adjustable bed will keep you at the right angle to prevent congestion, swelling, and collapse of the passages – all things that cause and contribute to snoring.
And unlike with a pile of pillows, you will be supported all night long. Stacked pillows may work for an hour or two, but you will invariably come sliding down at some point during the night.
Therefore, if pillows tend to help you, then we recommend that you consider getting an adjustable bed.
Sleep on Your Side
Another change you can make in your bed is to avoid sleeping on your back. Sleeping on one’s back has been associated with an increased risk of snoring, as the palette has a tendency to collapse in on itself in this position.
Try a Chin Strap
Chin straps are one of the simplest snoring devices. They are non-invasive and relatively affordable.
Chin straps work to keep the jaw and mouth closed during sleep. As most people snore through their mouth, a simple chin strap can be an effective way to control snoring.
If however, you find that snoring begins in the nose, then you should rather look at nasal vents.
Test Drive Some Nose Vents
If you are one of those people whose snoring is brought on by insufficient airflow through the nose, then nose vents may be the answer for you. These snoring devices are also called nose ventilators or nose clips.
They function by opening up your nostrils so that more air is able to flow into your nasal passages. This makes breathing through your nose easier and reduces the chances of you breathing through your mouth and beginning to snore.
Maintain a Healthy Weight
Published studies have indicated that individuals who have a heightened BMI, coupled with fat around the neck, show an increased tendency to snore.
Any additional flesh around the throat area will place pressure on the air passages and windpipe. During the night this can build up and bring on snoring.
If you are overweight and struggle with snoring, reducing your weight, and then maintaining a healthy weight, could act as one of the most effective snoring home remedies.
Use a Mouthpiece
Another simple snoring device that you can try out at home is a snoring mouthpiece.
Snoring mouthpieces are inserted into the mouth and are designed to depress your tongue so that it does not slip back towards your throat and reduce air flow. Snoring mouthpieces also push your jaw forward which can further aid to reduce snoring.
If you have a receding jaw, these snoring devices can be particularly helpful.
Most snoring mouthpieces are fitted by dentists. You can speak to your dentist to see if they fit and supply snoring mouthpieces. In addition, you can also purchase snoring mouthpieces directly which do not require fitting.
One of these types of mouthpieces is ZQuiet. It boasts a sleek, simple design that comes in two different sizes to ensure a perfect fit. If you are interested in the Zquiet snoring device, check out this full ZQuiet review.
Don’t Drink Alcohol
Alcohol consumption is notoriously detrimental for sound sleep and is considered a component of bad sleep hygiene
Science has indicated that alcohol consumption can also bring on snoring in some individuals. This is because the sedative effects of alcohol cause relaxation in the muscles of the throat and mouth. This, in turn, can restrict one’s airways and lead to snoring.
If you have a sneaky feeling that your daily sundowner or two is creating a snoring problem, try to restrict alcohol consumption within the 3 hours preceding bedtime, or cut it out completely. Drinking a nightcap before bed is definitely to be avoided.
Alcohol consumption can also lead to dehydration, which brings us to our next remedy.
Drink Enough Water
We all know that drinking enough water is important. But who knew that it could cause snoring? According to the National Sleep Foundation, dehydration can be a direct cause of snoring.
This is because dehydration causes one’s mouth, throat, and nasal passages to dry out. If your nasal passages are dry and irritated, this can prompt you to start breathing through your mouth during sleep.
This, in turn, can set you up for a session of snoring. Not to mention all the other negative side effects of dehydration.
If you don’t drink much water and suffer from snoring, then you should up your intake. The daily recommended water intake amount for women is roughly 11.5 cups per day. For men, the recommended water intake per day is 15.5 cups.
If upping your water intake works to stop your snoring, this might be one of the cheapest and healthiest remedies for snoring that you can find.
Get Enough Sleep
Another lifestyle component that can increase the chances of snoring is a lack of sleep. Why?
When your body is deprived of sleep this can cause you to fall into a very deep sleep when you do get into bed. During prolonged periods of deep sleep, the muscles in one’s throat and mouth relax. This can cause one’s tongue to fall to the back of your throat which can block air flow.
This can then cause you to begin snoring.
To avoid this, try to aim for the recommended 7-8 hours of sleep a night.
Get Rid of Allergens
Allergens can be an invisible culprit of snoring. If you are being exposed to allergens, this will cause your throat and nasal passages to swell up and become blocked and congested. This can reduce airflow and cause snoring.
Allergens can take on many forms. Common allergens may include the following:
- Food products such as dairy
- Dust mites
- Animal hair such as cat and dog hair
If you suffer from any allergies it is wise to reduce exposure to these. If you have continued problems with nasal congestion, consider consulting your doctor about whether you may have a dairy intolerance.
Whether or not you have any known allergens. it is a good practice to regularly air and vacuum your mattress. Mattresses can harbor a lot of dust and can even be home to mites.
Besides spring cleaning your mattress regularly, you should also try to eliminate deposits of dust in your bedroom.
If your bedroom is carpeted be sure to vacuum it often. If you have a ceiling fan in your bedroom, clean this on a regular basis as well. Ceiling fans can accumulate lots of dirt and dust, some of which can then be redistributed into the air once the fan is switched on.
Tap into Decongesting Essential Oils and Herbs
If you suffer from light to moderate snoring problems, you can also harness the power of decongesting essentials oils to open up your nasal passages. This can be especially helpful if your snoring and congestion is caused by sinus issues or allergens.
Here are some decongesting essential oils and herbs to try:
- Peppermint oil
- Spearmint oil
- Eucalyptus oil
A great way to quickly open up one’s air passages with essential oils is to combine a few drops with hot water in a bowl before bed. Hang your head over the bowl and enjoy the steam. This should loosen mild to moderate congestion.
If These Snoring Remedies Don’t Work, You May Need a CPCAP Machine
If you suffer from chronic snoring, you may have sleep apnea. Sleep apnea is a serious sleep disorder that is characterized by breathing that starts and stops and loud snoring.
If you suspect that you have sleep apnea, you should consult your doctor.
One of the snoring devices that can help chronic snoring and is often recommended to people with sleep apnea is a CPAP machine. CPAP is short for continuous positive airway pressure. CPAP machines consist of a mask that is connected by a tube to a machine that delivers constant and steady air.
A mask and a CPAP machine is not the most comfortable of snoring remedies. You may be claustrophobic in the mask and experience a dry and irritated mouth and throat. You may also have trouble tolerating the airflow.
If however, your snoring is a direct cause of sleep apnea, then getting a CPAP machine may be crucial to your health.
If you suffer from snoring, this can have far-reaching effects on the people around you and your relationships. Snoring can also leave your mouth and throat feeling irritated.
Thankfully you are now armed with a boatload of remedies for snoring that you can try out in the comfort of your own home.
As always, we hope you found this article, “The Top Drug Free and Non-Invasive Snoring Remedies Available Today” both informative and entertaining. If you did, may we ask that you share it with your friends and family through social media. It really helps us a lot and is greatly appreciated!