Sleeping disorders and snoring is a common problem among people. If aggravated, it can cause many serious health issues. Your body needs a good night’s rest to rejuvenate and function properly the next day. Dark circles, baggy eyes and daytime fatigue are some of the tell-tale signs of not getting enough sleep at night. It affects your behaviour and overall productivity i.e. you’re crankier and exhausted the next morning.
And while occasional snoring is considered normal, loud snores must not be taken lightly. Check out some simple home remedies that’ll curb snoring and help you sleep better:
Why is Snoring Harmful?
A person usually snores when he’s not able to breathe properly the natural way. Obesity, pollution or blocking of the nasal passage might cause a person to inhale through the mouth. Snoring happens when the throat muscles and tongue close in, restricting the air passage. Continued snoring can lead to some serious medical problems. A major cause for restless nights and uneven sleeping patterns, snoring is frustrating for both you and your partner.
Easy Lifestyle Changes for Better Sleep:
Listed below are some smart and effective lifestyle changes you need to implement, to reduce the risk of sleeping disorders;
- Lose weight
- Avoid alcohol, cigarettes and drugs, don’t be dependent on sleeping pills
- Keep your bedroom nice clean and airy
- Exercise and exhaust yourself physically
Simple fixes to Curb Snoring:
Follow these simple but useful hacks that can reduce the snores considerably:
- Keep changing your sleeping position
- Change the mattress and air the pillows regularly
- Keep your body well hydrated
- Avoid heavy meals at night
- Try breathing exercises and yoga to reduce snores.
Home Remedies for Snoring
Add a few drops of peppermint oil to a cup of lukewarm water, gargle with it every night before going to sleep. Peppermint reduces the inflammation in the throat muscles and inner membranes of the nose thereby preventing snoring considerably. You can even massage the sides of your nose with some peppermint oil or add it in your humidifier for the desired results.
A natural anti-inflammatory agent, olive oil can drastically reduce the swelling of glands and the internal tissues in the respiratory passage. Drink a mixture of olive oil and honey before you go to bed, this helps cure the soreness and clears the air passage.
A main reason behind snoring is that the person is unable to breathe in through the nose. Common cold or pollution can lead to blockages in the nasal passage. The hot steam softens the accumulated mucus lined in the inner membranes thus clearing the nasal passage. Deeply inhaling steam through the nose allows you to breathe naturally.
Ghee, or clarified butter
Rich in many medicinal properties, ghee is a common ingredient found in the kitchen. Applying some melted ghee on your nostrils or pouring a few drops of clarified butter in your nose helps in cleaning the blocked nasal passage. For best results repeat this every night before you go to bed.
Drinking a glass of warm water with some cardamom in it is a simple yet effective solution for curing loud snores. Cardamom is a natural decongestant, very useful for clearing blocked nasal passage and a common remedy for curing common cold. A glass of cardamom water 30 minutes before sleeping can help you sleep better.
A natural cure for almost all kinds of infections and injuries, turmeric is rich in antioxidants and effective for healing nasal infections. With its antiseptic properties, turmeric and milk is a well-known combination that boosts immunity and helps you get a good night’s sleep. It reduces the throat inflammation drastically thereby preventing the snores.
A natural cure for sinus, garlic helps cleaning the mucus accumulation in the inner walls of the nose. Also it minimizes the swelling in the throat membranes as well helping you sleep better. Chew one or two garlic cloves and drink water, repeat this daily. You can even add garlic to your dinner.
The Bottom Line
The above mentioned remedies are affordable and easy to follow. Consult a doctor in case the problem is serious.