Aside from sleep aid devices and other allopathic options, there are a few natural methods that might be as effective of a cure for snoring and avoids the need of an aid or device. If you want to avoid using a sleeping aid you may want to first try to find natural cures for snoring problems before trying the alternatives.
When we talk of natural cures, there are a range of activities, some more difficult than others, that you can do to alleviate your snoring problem. However, it is important to note that natural methods do not always cure snoring problems by themselves, and often take time to provide results. This is why, if your snoring condition is affecting your relationships and workplace activity, we recommend that natural methods for curing snoring are done in conjunction with the use of a device or other sleep aid. But do not write off natural cures if you’re impatient, because the eventual absence of a sleep aid to remedy your condition is better than continued dependence on an aid. To be sure, natural methods are the right solution, but consult your doctor to determine the nature of the snoring condition, and discuss natural alternatives to sleep aids.
Are there common factors that contribute to snoring?
Well, for example, being overweight is a common condition today, and is a major reason why a snoring problem might develop. So, if the individual loses weight, it will likely greatly reduce their symptoms or cure the condition entirely. Therefore, when we talk about natural cures, we refer often to such things like:
- losing weight
- abstaining from consuming particular substances
- practicing different sleeping positions, and
- engaging in consistent throat exercises.
Let’s debunk these and give you the specifics:
When it comes to weight, the additional fat around the neck can contribute to the tightening of the airways, thus resulting in the individual to snore. Now, you don’t actually have to be overweight, per se, for this to occur. Simply carrying extra fat around the neck area, even in someone who is not overweight, can have the same effect of inducing snoring. Then of course, the only option that one might have aside from the use of a device is to lose weight through dieting and, or, exercise. But losing weight takes time, and if you’re one of those individuals who merely carries extra weight around your neck, attempting to lose weight might prove to be an unhealthy choice. In the meantime, we recommend you try out an anti-snoring aid until you progress enough to no longer require it. Dieting and exercise takes discipline and motivation, and sleep is a part of what makes us have that energy required to engage in, and commit to, such activities.
On the topic of consumption, it is proven that the consumption of alcohol can contribute to snoring. This isn’t exclusive in all cases, but abstaining or limiting the consumption of alcohol is worth a try to tackle your snoring problem. To begin, we recommend abstaining entirely, and to document your snoring patterns. If they alleviate, great, problem solved! However, alcohol is something that many enjoy, so even if symptoms improve, there might be a threshold for which snoring occurs. Also, if you wish to consume a moderate amount of alcohol, do so at least three hours prior to sleep, as it is usually the relaxation effect of alcohol that causes snoring. Certain medications like Ativan and Valium also can cause snoring, being that they, similar to alcohol, can cause the throat muscles to relax, resulting in snoring to ensue.
Trying out different sleeping positions have also been known to help cure a snoring condition. Most often sleeping on the back can be the main reason for snoring. This is because when we sleep in the position where we are lying back-down, the position causes the muscles in the throat to relax, causing snoring. Simply trying a new sleeping position, like lying on the side, can solve the problem. Since we are talking about sleep, it is also important to establish regular sleeping patterns. Routine sleeping patterns cause the brain to associate a particular time with sleep, resulting in more consistent sleeps and thus reducing snoring in the process. This is a good talking point if you have a partner, to coordinate a time that suits both of you for sleep. I’m sure they’ll be more than willing to cooperate in order to establish a snore-free bedroom!
The last natural option we will discuss is exercises one can do to prevent snoring.
First off, it is worth noting that general exercise alone can stop snoring. This is because exercise often results not only in the toning of the major upper and lower muscle groups, but also the toning of the throat. A toned throat is less likely to contribute to the relaxation of throat tissues that snoring results from.
There are also specific exercises for the throat that can be done to strengthen the muscles in the upper respiratory tract, sequentially reducing or curing snoring. Many of these exercises can be incorporated into your daily routine, and are easy to begin. It is recommended though to begin with light sets, and increase gradually over time. Note, daily engagement of the exercise(s) is imperative to produce positive results:
- Close your mouth and purse your lips. Hold for 30 seconds. Repeat daily.
- Practice repeating each vowel of the alphabet (a, e, I, o, u) out loud for three minutes every day.
- With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left.
- Place the tip of your tongue behind your teeth, sliding it backwards, for three minutes every day.
- With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Repeat daily.
And there you have it; 4 natural methods to cure snoring! All require discipline and patience, but the end result is to be free from depending on any sleeping aid to get a good nights rest.