Snoring is a common problem many people face in their lifetime. It occurs when the movement of air through the upper respiratory system is impaired by certain obstructions. As the air goes past the obstructions it creates vibrations, which in turn cause a loud noise. The common obstructions are build-ups of congestion or inflammation.
There are many factors causing snoring, from the anatomy of mouth and sinuses to allergies, alcohol consumption and weight.
While snoring is sure a nuisance, it can be more serious than that. Snoring can have many causes and in severe cases, it can result in complications such as impaired abilities, difficulty concentrating, daytime sleepiness, anger and frustration, as well as increased risk of heart disease, high blood pressure and stroke.
One of the most common remedy for snoring is a lifestyle change. This is the first thing your doctor will recommend. Depending on the problem, you will be advised to lose weight, change sleeping positions and avoid alcohol.
In case these changes don’t eliminate snoring, your doctor may prescribe oral appliances, CPAP or even surgery.
Here are some effective tips against snoring:
- Lose weight
Overweight people often have problem with snoring. These people may have extra tissues in the throat, which can contribute to snoring. To reduce snoring, it’s important to lose weight.
- Raise the head of the bed
Raising the head of the bed for about 4 inches may help reduce snoring.
- Sleep on the side
If you sleep on your back your tongue may fall backward into your throat, which narrows the airway passages and partially obstructs the airflow. Sleeping on the side can help reduce snoring. If you end up sleeping on your back, sew a tennis ball in the back of your pajama top so you won’t end up sleeping on your back.
- Limit alcohol use
Avoid alcohol, especially near the bedtime. Never drink any alcoholic drinks at least two hours before you go to bed.
- Avoid sedatives
Sedatives can worsen the problem so talk to your doctor about your snoring problem before you take any sedatives.
- Try nasal strips
Adhesive nasal strips can help increasing the area of the nasal passage, which can help you breathe better. However, these strips can’t help people with sleep apnea.
- Treat nasal obstruction and inflammation
If you have allergies, a deviated septum or other condition causing congestion or obstruction of the airflow, it’s important to treat it. These problems will force you to breathe through your mouth, which leads to snoring. However, don’t use any decongestants for more than three days in a row (unless you’re advised to do so by your doctor). Using these sprays or oral medicines for a long time can actually worsen the symptoms.
- Salt therapy
Use salt therapy to cleanse your airway passages and reduce snoring.
Salt Therapy for Snoring
Salt therapy is natural, non-invasive and drug-free therapy that can significantly reduce snoring. Simply sitting in a salt room or using a salt pipe you can clean your respiratory system and widen your airway passages.
Salt therapy uses microscopic salt particles that are inhaled into the lungs and the rest of the respiratory system. Salt is a natural anti-inflammatory and anti-histamine agent that can open the airways and allow you to breathe easier.
This therapy is very effective against snoring. By cleaning the airway passages, the salt particles remove the edema of the nasal mucosa and the oropharynx and soft palate responsible for nasal obstruction and snoring. Inhaling salt aerosol can greatly reduce these symptoms, widen the airway passages and prevent snoring. Salt therapy is also effective in improving sinus drainage, which is also great against snoring.
It’s important to note that salt therapy is completely natural and drug-free. It causes no side effects and it can be used with other medicaments.
Salt pipes are handy devices you can use in the comfort of your home. These salt inhalers have detoxifying properties that help the absorption of oxygen. For the best results against snoring, breathe through the pipe for 15-30 minutes each day.