Caused by the vibration of the tissues of the throat or pharynx when the passage of air is obstructed, snoring disturbs your nights and those of those around you. If “snore is sleep out loud,” natural remedies can help you sleep quietly. 

Sleep on the side

First tip to avoid snoring: no longer sleep on your back ! Indeed, on the back, your tongue is positioned too far back in your mouth and thus blocks the passage of air. This position compresses the airways.

Prefer to sleep on the side. If you naturally roll onto your back while sleeping, sew a tennis ball down the middle of the back of your pajamas. A natural and radical method that will prevent you from rolling over without waking up!

There are also anti-snoring pillows which can allow you to keep the side position overnight.

Raise your position

If you’re used to sleeping without a pillow, run to bedding stores to get: the pillow reduces snoring. Indeed, by raising your position with a pillow, this will facilitate breathing and prevent sagging of the tissues of the pharynx.

You can place several additional pillows under your head so that you raise your position in bed, or, place wooden blocks under the front legs of your bed. These methods can help you reduce snoring. 

Losing weight

When we gain weight, the throat diameter narrows and compress the respiratory tract, causing vibrations. 

Losing weight will therefore have a positive effect in combating snoring. 

Avoid alcohol and heavy food in the evening

Alcohol is the number 1 enemy for snorers. Avoid consuming it two hours before going to bed because it excessively relaxes the throat muscles. 

Likewise, in the evening, avoid large meals that promote snoring. Some products dairy products are also to be banned in the evening, because they thicken the airways during digestion.

Finally, during the day, remember to hydrate yourself well so as not to dry out the nasal walls and the palate.

Clear the nose

If you snore occasionally, it may be related to congestion of the nasal passages, then forcing you to breathe through your mouth. 

To decongest your nose, use seawater sprays to properly clean your nose. You can also take a hot shower before sleeping to clear the nostrils.

Position an air humidifier in the bedroom

Dry air can promote snoring because it dries up the throat and can cause congestion in the nasal passages. 

Then install a air purifier in your bedroom can prove beneficial. 

Drink olive oil

Olive oil can help decrease vibration and gradually reduce snoring. Indeed, she softens the tissues of the respiratory tract, and thus promotes the passage of air. 

Every night before going to sleep, drink 2 to 3 tablespoons of olive oile. In addition to increasing your knowledge in oleology, your nights will be milder!

Anne-Flore Renard

Read also : How to sleep better?