Did you know that natural remedies to stop snoring can be very effective? In this way, you will avoid the use of medications or even the need to resort to surgical treatments. Snoring is a common problem that affects both those who suffer from it and those around them, compromising the quality of rest.
Snoring occurs when the airways become narrower, causing a vibration in the throat when breathing. Factors such as anatomical problems, nasal congestion, obesity, alcohol consumption, smoking and even sleeping posture can accentuate them. Fortunately, there are several natural solutions that can help reduce and even eliminate snoring.
Main causes of snoring
Before learning about natural remedies, it is important to understand the main causes of snoring:
- Nasal obstruction: Problems such as a deviated septum, allergies, or colds can make breathing difficult.
- Excess tissue in the throat: Obesity can cause fat to accumulate in the neck, making airflow difficult.
- Alcohol and tobacco use: These substances relax the muscles of the throat, promoting snoring.
- Sleeping position: Sleeping on your back causes your tongue and soft palate to move towards your throat, blocking the passage of air.
Effective natural remedies to stop snoring
1. Gargle with mint
Mint is an excellent ally to relieve nasal congestion and refresh the throat, making breathing easier. Two ways to take advantage of mint are:
- Add two drops of peppermint extract in half a glass of water and gargle before going to sleep.
- Take one Mint infusion with honey to soothe the throat and reduce inflammation.
2. Sleep on your side
Sleeping position significantly influences snoring. Sleeping on your side prevents the tongue and soft palate from blocking the airway. To maintain this position, it is recommended to:
- Place a pillow between the legs for higher comfort.
- Sew a tennis ball in the back of pajamas so that when you try to turn around, the discomfort causes you to return to the side position.
3. Stay well hydrated
Proper hydration helps prevent mucus buildup in the throat and nasal passages, reducing snoring. It is recommended to:
- Drink at least two liters of water a day.
- Take infusions of ginger, eucalyptus or mint, which clear the airways.
4. Elevate the pillow to facilitate breathing
Elevating the head can help keep the airway open. This can be achieved by using:
- A higher or firmer pillow.
- Un extra cushion under the pillow to bow one's head.
5. Exercises to strengthen the throat
Strengthening your throat muscles can reduce snoring. Some techniques include:
- Sing every day for at least 10 minutes.
- Pronounce vowels in a loud and sustained voice.
- Exercise your tongue by moving it in different directions.
6. Avoid alcohol and tobacco
Alcohol and tobacco negatively affect the quality of sleep and promote snoring. It is advisable to:
- Avoid alcohol at least three hours before bed.
- Reduce or eliminate tobacco consumption, as it irritates the respiratory tract.
7. Use essential oils
Certain essential oils can improve breathing while sleeping. It is recommended:
- Make steam inhalations with eucalyptus or mint oil.
- Add a few drops of these oils in a humidifier in the room.
If snoring persists and affects sleep quality, it is advisable to see a specialist to evaluate the possibility of sleep apnea or anatomical problems that require medical treatment.
