Find out some useful tips to ease snoring
Everyone, well almost everyone, snores. But that is no reason to ignore it. For, snoring has the potential to lead to sleep disorders and heart ailments. In fact, snoring is the first sign of obstructive sleep apnea syndrome. Snoring affects women too but men, particularly overweight men, seem to get affected more.
Now-a-days anti-snoring strips are available in the market, which when placed on the nose help reduce the intensity of snoring. But, here we tell you some home remedies that can ease snoring.
Boil some leaves of Brahmi in desi ghee and apply a few drops of the solution in the nostrils. It eases nasal passages and ensures smooth sleep.
Eucalyptus oil is either applied on the nose or inhaled with steam. It is rich in
anti-inflammatory properties, softens the mucus and reduces swelling in the inner lining of the nostrils and nasal passages. Hence, it makes the airways free and eases breathing.
Olive Oil Therapy
A few drops of olive oil when consumed at bed time help reduce snoring. Snoring is often caused due to turbulent airflow. It causes the tissues of nose and throat to vibrate and the resultant sound is called snoring. Olive oil tightens the muscles of the nose and leaves enough space for the air to circulate causing less or no noise at all.
Nasal Cleansing by saline water
Another common cause of snoring is nasal congestion, so one must keep the nasal passages free of mucus. This can be done by cleaning the nostrils using homemade saline water.
Sleeping position makes a lot of difference to whether one snores or not. It is advised to sleep by turning on your left side since sleeping on the back makes the tongue drop inside and obstruct the throat. This sleep posture is also good for digestion.
Experts also recommended that one must place a full-length pillow alongside the body while sleeping as it maintains the sleeping posture.
Home remedies apart, one must also adopt a healthy lifestyle to help check the snoring. So,
Maintain ideal body weight
It has been seen that fat people snore more. Increase in weight makes the throat and neck area bulky and constricts the upper airway. This in turn prevents the air from flowing in and out freely during sleep.
To maintain ideal weight, go for 30 minutes of moderate workout every day. You must have at least a handful of vegetables and fruits, five times a day.
Limit the consumption of alcoholic drinks
The best would be to shirk liquor completely. If you must have, have it just a couple of times in a week. Alcohol consumption worsens snoring during sleep because as it causes relaxation of the soft tissues in the throat and disrupts breathing.
Quit smoking as it can lead to the swelling and excessive discharge of mucous in the nose and throat along with severe irritation of the inner lining of the throat.