Why does snoring impair sleep?
Snoring can disturb not only you but also your partner. It impairs your own sleep and leaves you tired during the day. Learn how to reduce annoying snoring and thus contribute to restful sleep for you and your loved ones.
What causes snoring and how does it affect sleep?
Snoring is caused by relaxed muscles in the throat during sleep. The tongue can fall back, and the throat becomes narrow and soft. When inhaling, the walls of the throat vibrate, causing the characteristic sound. Age contributes to the throat muscles relaxing more, which is why older people snore more often. Overweight can also lead to snoring, as more fat tissue accumulates in the neck area. The structure of the nose and throat, alcohol consumption, and even your sleeping position can influence how much you snore. Dry air, illnesses, and allergies should also not be overlooked. In the case of chronic snoring, it is important to see a doctor immediately to ensure that there is no obstructive sleep apnea or other health problems.
Natural home remedies against snoring
To reduce snoring, there are some simple home remedies you can try to ensure peace and quiet in the bedroom.
How does a humidifier improve room air and reduce snoring?
Air conditioners and heaters dry out the room air, which can irritate the sensitive tissues in the nose and throat. A cool humidifier helps increase the humidity in the room and makes nasal breathing more comfortable. You can add a few drops of essential oil to the humidifier for additional benefits. Peppermint, tea tree, and eucalyptus oils naturally open the nasal passages and provide relief from snoring. And if you have a snoring dog, the humidifier will help him too!
How does a warm shower before bedtime help with nasal congestion and snoring reduction?
A hot, steamy shower before bedtime can reduce nasal congestion and make breathing easier. Alternatively, you can inhale steam by placing a bowl of hot water on a table (add essential oil if desired) and leaning over the bowl. Breathe deeply. You can place a towel over your head to create a tent effect that directs the steam toward your face. Allow at least 5 to 10 minutes for results.
What benefits do Ayurvedic nasal care and throat lubrication offer against snoring?
The Ayurvedic science of life, Ayurveda, recommends caring for the nasal passage with sesame oil or ghee to reduce snoring. Ghee, also known as clarified butter, is used in many Ayurvedic recipes because of its medicinal properties. Using clean hands, massage the inside of your nostrils with your little finger using sesame oil or soft ghee. Alternately close one nostril and inhale the oil to further moisturize the nasal cavity. Repeat this before going to bed and after waking up in the morning.
How do olive oil and honey work as anti-inflammatories against snoring?
Olive oil has strong anti-inflammatory effects and can reduce swelling in the airways. It also soothes irritation and reduces the vibration in the throat that causes snoring. Take a shot glass of olive oil shortly before going to bed.
Honey also has anti-inflammatory properties and coats the throat, reducing the vibrations during snoring. Mix a teaspoon of honey in a cup of hot water or a cup of chamomile or ginger tea and drink this between dinner and bedtime. Chamomile is known as a muscle and nerve relaxant and promotes restful sleep. Ginger has antibacterial effects.
What is the significance of peppermint and turmeric as natural herbs in snoring reduction?
Natural herbs can help prevent snoring and promote a restful night. Peppermint has anti-inflammatory properties that can open the entire respiratory system. Add one or two drops of peppermint oil to a glass of warm water and gargle with it before going to bed.
Turmeric is a strong antibiotic and antiseptic and is one of the best herbs against snoring. These properties are enhanced when turmeric is mixed with milk. This combination also strengthens the immune system! Mix two teaspoons of ground turmeric into a cup of hot milk to make "Golden Milk," an ancient Ayurvedic recipe as a natural method to reduce snoring. Drink this about half an hour before going to bed.
How does side sleeping reduce snoring?
Sleeping on your back can cause the tongue to fall into the throat and block airflow, which causes snoring. Instead, sleep on your side to reduce snoring. In this position, air can flow more easily, making it the best sleeping position to stop snoring. By the way: your pillow can be your best friend or worst enemy. Make sure your pillow supports your head and neck optimally to ensure a healthy sleeping posture.
Together for restful sleep
By applying these natural home remedies and consciously paying attention to your sleeping position, you can reduce snoring and contribute to a restful sleep. Remember that the right mattress and the right pillow also play an important role in your sleep comfort. At Gorilla Gesund, we offer a wide selection of high-quality pillows and mattresses specifically designed to enable you to have a healthy and deep sleep. Discover our products today and invest in your sleep health!
