Do you snore and are embarrassed about it? Do you know someone who snores, and it gets difficult for their loved ones to sleep around them? Wondering how to stop snoring? Read along to know simple home remedies that will help you get relief.
Snoring is an unpleasant sound that occurs when air flows through a partially obstructed airway. Snoring occurs when the tissues at the top of your airway rub against each other and vibrate. Snoring is usually a common problem usually experienced by middle-aged adults. People who snore often experience an unrefreshing sleep, frequent awakening from sleep, choking sensations, daytime weakness or personality changes; they can develop potentially life-threatening conditions. It can sometimes lead to a serious health condition called obstructive sleep apnoea. Obstructive sleep apnoea is characterised by periodic episodes of full or partial upper airway obstruction while sleeping. Simple lifestyle measures like losing weight and quitting smoking and alcohol can be the answers for how to stop snoring naturally. 1-4
Chronic nasal congestion due to rhinitis (inflammation affecting the nose) or sinusitis (inflammation of the sinuses) is a common cause of snoring. You may visit your doctor to undergo a thorough physical examination along with tests like X-ray, MRI or CT scan to rule out other causes.
Dr Ashish Bajaj – M.B.B.S, M.D. in Clinical Pharmacology and Toxicology
There can be various causes that could lead to snoring. Some factors that can affect your airway and result in snoring include:
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Some of the symptoms associated with snoring are:
There could also be other symptoms like:
However, a few people do not realise that they have been snoring during sleep.
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Snoring is a common manifestation of obstructive sleep apnea.Obstructive sleep apnea (OSA) is characterized by episodes of a complete (apnea) or partial collapse (hypopnea) of the upper airway with an associated decrease in oxygen saturation or arousal from sleep. [1] This disturbance results in fragmented, nonrestorative sleep.. Seek a ENT specialists help.
Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)
The following home remedies can help to manage snoring:
This oil contains anti-inflammatory properties. It might help clear your nose and respiratory tract and help you minimise snoring and mild sleep apnoea related symptoms.7 Few drops of peppermint oil can be taken with water and gargled before sleeping. It will help if you remember not to swallow this solution. This can be done until the desired result is obtained.
This essential oil has demonstrated the ability to break down mucus accumulated in the respiratory tract and sinuses. Thus, it is helpful to clear the sinuses and airways, aiding in much easier breathing.7 Few drops of eucalyptus oil can be taken in a bowl of hot water, and the stream can be inhaled. Your head can be covered with a towel to make this remedy more effective.
Palash has properties to relieve nasal congestion significantly. Nasal congestion may be a reason for snoring; thus, it may benefit and relieve you from snoring. Decoction of the bark can be consumed with some salt for benefits and relief.3,8
It helps adults and children to get relief from cold-related congestion that may be the reason behind snoring. Coarse powder of musta boiled and reduced in milk when consumed regularly will help gain benefits.5,8
Black pepper helps open the nasal blockage, which is the prime reason behind snoring. Mix an equal quantity of black pepper, cardamom, cumin seeds, and cinnamon and grind into fine powder. Sniffing this powder a few times a day may help get relief from snoring.3,8
The whole spider wort plant crushed and boiled in water can be inhaled in the form of steam. It enables you to get relief from nasal congestion, cold and cough, a few of the significant causes of snoring.3,8
Ajwain has benefits in relieving nasal block when inhaled, especially as steam. The nasal blockage has been identified as a significant cause of snoring; thus, taking steam using ajvain water may help you get relief from snoring due to nasal congestion. Take some ajvain seeds and crush them. Keep these crushed seeds tied in a cloth and sniff them. You can also add ajvain into boiling water and inhale the steam before going to bed to get benefits and relief from snoring.3,8
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Some bedtime remedies that can help to manage snoring include:
Some lifestyle changes that can prevent snoring include:
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Usually, snoring is associated with a sleep disorder known as obstructive sleep apnoea. Not all people who snore have this condition. Moreover, many medical problems can cause snoring. It may even be a sign of underlying issues; thus, you must visit your doctor and discuss your concerns. You must pay immediate attention and consult your health care provider if:
Snoring is an uncomfortable, disturbing, and irritating condition that may impact one’s personal life and health. Snoring occurs for several reasons like obesity, allergies, cold, anatomy of your mouth and sinuses, structural changes in your mouth etc. Snoring is observed in people of all ages, even in children, and it tends to worsen with age. You can follow some home remedies like peppermint oil and eucalyptus oil, ajvain, and black pepper, using anti-snore mouth appliances and nasal strips to help you get rid of snoring. There are several lifestyle changes like losing weight, quitting smoking and limiting alcohol consumption that might be helpful in the management of snoring. Still, you must consult a physician if snoring persists or worsens.
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Yes, snoring gets worse with age. Due to ageing, there is a weakening of the muscle around the tongue and throat, resulting in increased snoring.10
For diagnosis of snoring and related issues, the doctor observes the heart, blood pressure, mouth, throat and nose. Then the doctors might assess your sleeping patterns by using a polysomnogram, which studies sleep patterns. This study will help them understand your brain wave activity, heart rate and oxygen levels, movements while sleeping like changing positions and breathing patterns, cessation of breathing or gasping for air. This helps the doctor diagnose the issues that cause snoring.6
Some surgical options that can be considered to manage snoring include radiofrequency ablation (using radiofrequency energy to reduce excess tissues present in the tongue and soft palate), laser-assisted uvulopalatoplasty (LAUP- This surgery is done to shrink tissue in the soft palate and enhance airflow), tonsillectomy and adenoidectomy (surgical reduction of excess tissue from behind the throat-tonsillectomy or the nose-adenoidectomy).6
Some non-surgical treatment options for snoring include medications that may relieve nasal congestion and aid in easy breathing, nasal strips that are flexible bands that can be stuck outside your nose, which keeps nasal passages open, and lifestyle changes (like avoiding alcohol, maintaining an average weight and changing your sleep position) and oral appliances (also called mouth guard, this can keep your jaw in the correct place while you sleep such that there is proper flow of air).6
Snoring occurs when the airway narrows or becomes partially blocked during sleep, causing the tissues in the throat to vibrate. Common causes include nasal congestion, relaxed throat muscles, excess weight, alcohol consumption and sleep position.
Snoring can disrupt sleep patterns, leading to daytime fatigue and decreased cognitive function. In some cases, it can be a symptom of sleep apnea, a potentially serious sleep disorder associated with breathing pauses during sleep. It is essential to address chronic snoring to improve sleep quality and overall health.
Yes, sleeping on your back can worsen snoring as it may cause the tongue to relax back into the throat, obstructing the airway. Sleeping on your side or using pillows to elevate your head can help improve airflow and reduce snoring.
Yes, for individuals who are overweight or obese, losing weight can often reduce snoring. Excess weight can lead to extra tissues in the throat, contributing to airway obstruction during sleep.
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Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Sleep Apnea is a common sleep disorder caused when low levels of oxygen reach the brain during sleep. It hinders normal breathing patterns for about 10 seconds or longer during sleep and this is known as apnea. Due to this, your sleep will be interrupted several times as you will be compelled to briefly awaken to breathe better. Sometimes you may make a sound when your breathing is obstructed which is referred to as snoring. Snoring happens when the air flowing through the nose and airways causes the tissues to vibrate. Snoring can be occasional or regular with some people and can lead to serious health concerns as well. On other occasions, it can also be an indication of a serious underlying condition such as sleep apnea. Snoring not only hampers the sleep cycle and sleep quality but can also make the person feel irritated, anxious and exhausted.
Apart from these symptoms, sleep apnea may even cause insomnia, mood swings, sexual dysfunction, or unnatural weight gain. It further puts a person at risk of stroke, high blood pressure, heart failure and diabetes.
The throat tissues sometimes relax too much to partially block your airway and cause vibrations. This is why people snore and the narrower the airway, the louder the noise gets.
Treatment of Sleep Apnea and management of sleep disorder is based on the severity of your condition, duration, signs and causes. It largely depends on the patient’s overall lifestyle and health condition. Depending on the underlying cause, your doctor will suggest suitable treatment options. If you are ready to embrace certain lifestyle changes, such as undergoing a weight loss program and using a breathing assistance device, your condition may improve to a great extent.
Physical exercise and weight loss can help treat sleep apnea. You must regularly perform aerobic activities and take care of your cardiovascular health. This reduces the risk of complications related to obesity and keeps you healthy.
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While snoring may seem like a funny trivial issue, one should never ignore it. It might be the precursor to something more dangerous. Any kind of sleep disorder should be addressed and nipped in the bud by speaking to a doctor. It is not a good idea to rely on sleeping pills and home remedies to help solve the problem. A doctor will evaluate and diagnose your condition to suggest what’s best for you.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
