Snoring is more common than most people realize, but few people actually know whether they snore while they sleep or nap! Snoring is caused by an obstruction in the nasal passage that may be the result of poor sleeping posture, fat accumulation around the face and neck, and even allergies in the home. Since you still need a steady flow of oxygen while you sleep, it’s important to reduce the chances of snoring and get a good night’s rest each and every night.
Simple sleep disturbances can take their toll on quality sleep, but there are natural ways to snore no more! Here are some simple strategies to help you sleep more soundly, more deeply, and without an annoying snoring habit:
1. EXERCISE YOUR THROAT AND JAW MUSCLES
Keeping your neck, throat, and jaw muscles healthy can help make breathing easier; practice taking deep, long breaths on a regular basis to “clear” out your breathing passage and you’ll reduce the risk of it getting blocked while you sleep.
2. GET A MASSAGE
A deep state of relaxation can reduce tight and constricted muscles throughout your body, and make you sleep much better as well. Massage therapy can help reduce tension and stress in all the major muscle groups that may be preventing you from getting the deep sleep you need.
3. REDUCE ALLERGENS IN YOUR BEDROOM
Allergies can trigger an intense snoring episode and make it very difficult to breathe regularly. Make sure your sheets and bedding are free of debris and dust, and keep an air purifier running throughout the day and night for fresh, clean air.
4. SLEEP WITH A BODY PILLOW
Having good “sleep posture” will make sure your spine is aligned in the right way, and will also reduce obstruction of the lungs and nasal passages. Sleeping against a body pillow will help you maintain a healthy sleep position.
5. WATCH FOR FOOD ALLERGIES
Many people don’t realize that they’re allergic to different types of food, and these can also obstruct the nasal passage and throat. Find out if you have food allergies and start reducing intake of these foods slowly and gradually.
6. PRACTICE DEEP BREATHING TECHNIQUES
Making sure you know how to breathe properly in the first place can help you get into a state of deep rest and relaxation so you naturally have healthy breathing patterns at night. Since you won’t be able to control your breathing while you sleep, “training” yourself during the day may help. Meditation and Pranayama are both good deep breathing exercises that can not only help you stop snoring, but leave you feeling more relaxed and focused during the day as well.
7. CHECK YOUR TONSILS
One of the most common throat obstructions are oversized tonsils. If you have a major snoring situation, check to see whether your tonsils are swollen or too large; you can have them removed so you can get better rest.
8. LOSE SOME WEIGHT
Losing weight can also help, as you’ll be less likely to experience an obstruction from fat accumulated in or near your throat. Not only will you snore less, but you’ll also sleep better, look and feel better overall.
Article Written By: Sabah Karimi; Sabah writes on health, wellness and beauty for DivaVillage. She prefers a natural approach for a healthy lifestyle, and knows the importance of a peaceful night’s rest.