I was just not handling the chaotic lifestyle that I had, I worked a lot to the company that I owned, putting everything on the second place. At that time, I was sharing my apartment and my bedroom, of course, with an ex girlfriend. She could not possibly sleep with my snoring. All that I was doing was to work and to come home tires, eat at very late hours and the exhaustion was directed to the snoring. Snoring affected my life very much. I wasn’t tired just after a full day of work, but also tired in the morning, because I was being awakened many times per night by my girlfriend who could not sleep.
One day I ordered some miracle anti snoring gel that I’ve seen on TV and as you already guessed, it did not work. I do not recommend you do this, the next day I woke up with a severe allergy, I went to the doctor and he praised me for not going to him before using that product.
That day I said to myself that I have to take a decision about snoring, and my messy lifestyle. In just two weeks, I found the perfect replacement for me at the job, so I would work less and I started to get documents about the anti snoring ways. Some of them helped, some not, but the ones I found interesting, I will present to you below :
- Change your lifestyle
All the usual vices make snoring worse: alcohol, smoking, overeating, lack of exercise, caffeine. Here’s one more reason you should give up on them. All of those need motivation, but motivation can be achieved easily if you really want to do something important with your life.
- Cleanse your nose
Thus, it is good that twice a day, in the morning and in the evening to wash your nasal passages, but definitely avoiding tap water or mineral water.
To a good nasal hygiene a healthy lifestyle contributes as well: home ventilation, cleaning the dust especially in carpets or rugs, maintain air humidity when required, avoiding cigarette smoke, etc.
What should you do in case of runny nose? In case of colds, simply rinsing the nose with a saline may be enough to avoid a secondary bacterial infection. At the same time though, you can count on inhalations, which acts on a simple principle: they destroy viruses using high temperature water vapors and streamlines the secretions, improving breathing.
You can add hot water and herbal products known for their bactericidal and antiseptic action, such as eucalyptus, with the only condition not to have them in too high a dose to avoid irritation of the nasal mucosa.
- Avoid alcohol
Alcohol relaxes the muscles. Alcohol consumption causes the neck muscles to relax resulting in airway obstruction, which leads to snoring.
The general opinion is that alcohol acts as a sedative and that if we want to sleep better, we should drink some red wine before bed. Although this view is not completely erroneous, alcohol consumption in increased amounts and, especially, on a chronic period of time has no beneficial effects on the sleep quality. Alcohol itself can negatively influence sleep but is also affected by the abstinence syndrome patients who chronically consume alcohol.
Alcohol is capable to cause sedation, to induce sleep, but the sleep time is often fragmented, especially in the second part of the night, when the sedative effect of the alcohol is depleted. Also, alcohol can reduce sleep onset latency( which mean we will fall asleep faster), but makes us wake up frequently during the night than usual. It seems that very small doses of alcohol drinks( for example beer) can promote sleep, but even at a bit more increased doses this effect disappears.
As a result, we have to remember that alcohol-induced sleep is not restful, and we may find even more tired than when we slept and promotes intense snoring. Specialists advise us to avoid consuming large amounts of alcohol before we sleep, especially if you already have a problem with sleeping and snoring.
- Homeopathic remedies
Some people have had success in treating snoring using naturist treatments found in bio stores. You can try them too, you have nothing to regret!
- Steam baths with infusions keep under control snoring
Steam baths with herbal infusions are not only beauty remedies available to everyone, but they give good results if they are used as natural treatments for snoring. Chamomile tea, lime, mint or rattle have a decongestant effect. They help clean the airways and thus you will be able to enjoy a restful sleep, both you and your partner. Prepare a steam bath before bed. You need to stay with your face over an infusion container for about 10 minutes. Cover yourself with a towel to help keep the steam in your face. Do not open the window after you made such natural treatments for snoring.
- Nettle tea, good against snoring caused by allergies
Nettle leaf tea has anti-allergic properties, so it can be used if you know that snoring is caused by certain allergies. It is recommended to drink two cups of tea a day, the last before going to bed for the results to be effective. Add a few slices of lemon and some honey to give it a better taste and a pleasant aroma.
- To get rid of snoring, do gargle with sage tea!
Prepare a decoction of sage tea and do gargle with it before going to bed. Remember that herbal treatments for snoring with sage tea must be followed for a longer period of time to produce the expected results. With time, this herbal remedy reduces the intensity of snoring and brings the much desired peace in the bedroom.
- Treatment with honey relieves snoring
Usually honey gives good results in case of respiratory diseases, and will benefit the people that are looking for natural treatments for snoring. It is recommended to keep a cure with honey at least until you notice an improvement. It must be consumed every night before bed. Either add a teaspoon or two of honey in a cup of lime tea or chamomile or in warm milk. This little pampering thing will help you sleep like a newborn and with time you will forget snoring.
Depending on the cause that causes snoring, these natural treatments for snoring may be more effective for some people and not so good for others. Therefore it is better to try several treatments and observe that suits you best. If you do not notice any improvement, and the specific noise of snoring is increasingly disturbing, you what should ask a professional to tell you the main cause and the treatments you should follow.
- Throat Spray
This dresses the sensitive tissues of the neck with lubricating oil, allowing air to move freely. Thus, vibrations that form loud snoring are minimized. It covers and lubricates: so that air does not cause tissue to vibrate. It tones the tissues: so that they become stronger and vibrates less. Adheres to tissue inside the throat, despite a hostile environment, which tries to fight through:
-Renewal of the mucus – mucus function is to capture particles inhaled during breathing( dust, viruses, bacteria, fungi, etc.). Mucusul plays a very important role in local immune mechanisms because it is the first barrier of entry of foreign particles in the body and it renews permanently to remove those particles as quickly as possible.
-Hydrophobicity of mucus – Usually hydrophilic active substances of traditional products must act in a hydrophobic region which is rich in mucus. Active hydrophilic substances tend to stay on top of the mucus and are easier to remove.
-Cleaning the mucus – The active substances of a product applied with the help of the spray on mucus is moving on average 1 cm per minute. Therefore, it takes on average 15 minutes for the mucus layer that contains active substances to leave the place where the pharynx and lose effectiveness. In this way, mucus velocity takes part in removing ingredients supplied by applying the product. But buy one only after your doctor recommends it to you.
- CPAP mask
It is a mask whose air mechanism blows in the nasal passages, thus preventing interruption of breathing, especially at night, and also the noise issue, which forms snoring.
This creates a continuous positive airway pressure, prevents their obstruction caused by relaxation of the muscles in the neck. Breathing pauses are removed, the patient has a restful sleep. Also, the snore is removed.
It is recommended that the majority of patients, is the most effective in the treatment of snoring.
For special cases it is recommended that this type of mask that covers both the nose and mouth.
In order to find a device that will help you best, it is vital to understand how each helps stopping snoring. Some anti snoring devices consist of bands that basically keep chin up while the person sleeps. The device made from strips was tested by some specialists and has proved effective in preventing snoring. The strips keep jaws glued so that the risk of blockage in the airways is minimal and there is no snoring. A product indeed prescribed and recommended by doctors is CPAP machine, which is used in extreme cases according to medical prescription. I know my brother did this and noticed an immediate difference after using the CPAP machine. CPAP machine is used to treat people suffering from sleep apnea. The device includes a mask, tubes and a fan. It uses air pressure to push the tongue forward and open airways. The device reduces and prevents snoring disorders.
- Anti snoring pillow
It is one of the most anti snoring simplest devices that you can use to help stop snoring. The anti snoring pillow is designed to give you enough support for the neck and helps the airways to remain open while you sleep. It also supports the neck so sore palate remain separate. The soft tissue of the palate often sticks on the neck and it causes snoring.
- Anti snoring denture
It is a comfortable oral device that is worn only during sleep. This device positions the lower jaw forward in a comfortable position and the tongue is moved automatically and thus airways are free. There is also an anti snoring electrical device, you can wear this device on the hand while you sleep. It operates based on electrical impulses that make that person who snore in their sleep to change their position. Some devices are designed to give you nothing more than a good night’s sleep. Many people are not aware that they snoring until a certain point, they can wake up because of noise, an obstruction of the airways or be awakened by next persona.
The ultimate goal is a peaceful sleep and a good quality of life.
- Hypnosis, aromatherapy and other alternatives
No matter which of these remedies you try, but you must realize that snoring can bring diseases, that will be more difficult to treat and which probably will mark your life.
Inspire saline solution
Oils of peppermint, rosemary or eucalyptus, used for inhalation, reduces mucous membranes inflammation, that line the airways and promotes thus the smooth running of gas exchange between the body and the outside environment when the causes of snoring are from nasal congestion. And saline inspired, alternately, through the nose, makes breathing easier. It is recommended to be used in the evening, and throughout the day, whenever needed. The amount of salt that is added to 200 ml of water at body temperature will be adjusted depending on each individual’s tolerance. After extraction, salt water will be discharged through the mouth without being swallowed.
‘Grease’ your neck with olive oil
Another remedy is olive oil. You can take a few drops of olive oil before going to bed. It will substantially reduce snoring and after regular consumption, will cure this problem entirely.
Try the remedy with mint leaf powder, passionflower and valerian root – mix those three ingredients and use it daily. The combination is useful if you are snoring slightly, but also to prevent the onset of snoring heavily.
- Conventional surgery
Faringotomia surgery: surgery under general anesthesia through which it is made a resection of a part of the soft palate and the tonsils to allow widening the space in the neck and decrease snoring vibrations. The results of this surgery showed that 80% of patients said they were satisfied. Snoring not always disappears completely and after a few years it can recur. After surgery, patients feel unwanted effects such as pain in the neck and unable swallowing, but there is also the risk of bleeding.
- Laser surgery: called uvuloplasty, this surgery is usually performed under local anesthesia. The intervention consists of extracting a very small part of the palate. The results are comparable to those of a conventional surgery.
- Radiofrequency: is a new technique, superior to classic laser cautery. The surgery involves inserting an electrode into soft palate under local anesthesia and loading it with electric current that promotes tissue retraction and reduction of the uvula’s vibration. The advantage of this method is simplicity of the operation and low intensity pain. However, several sessions are needed.
- The nasal dilator strips
Nasal strips can be applied on the nose and acts very simple: gently raise the nostrils, increasing the nasal passages opening and allowing the person who uses the product to breathe through the nose and not through the mouth. This reduces nasal congestion and snoring. It is adhesive and has flexible blades that has proven the ability to improve instantly the nasal congestion and reduce and eliminate snoring in 75% of people who have this problem.
Apply the tape, on the nose, and acts very simple, ie it slightly raise the nostrils, increasing the opening of the nasal passages which allows breathing through your nose instead of your mouth. In this way, the product improves immediately, reducing nasal congestion and snoring.
According to experts, this product contains no drugs, it isn’t addictive and can be used by anyone over five years old.
- Lose Weight!
Have you thought that snoring influences the weight, huh? If you lose weight, the fat tissue behind the throat will be reduced and you will breathe easier while you sleep. The fat accumulated in the neck compresses the airway( extra pounds are pressing the larynx) and nocturnal noises come from this fact.
- Quit smoking
Smoking will seriously harm you. That is no longer a news. Did you know, though, that it can also make you snore? Smoking leads to a clogging nose, which forces you to breathe through your mouth, and it promotes snoring. A chain reaction that you can stop by giving up cigarettes.
Smoking causes minor strokes, which will result in brain damage that can lead to Alzheimer’s. The researchers have observed that smokers aged between 46 and 70 years have a 75% higher risk of suffering from dementia than people who never smoked.
Snoring, according to detailed studies, affects the brain, and it is a risk factor for the occurrence of stroke cerebral. This is because the interruption of breathing prevents proper oxygenation and blood supply to the brain.
- Keep the bedroom’s hygiene
Take care that the place where you sleep to be clean and dust free. Change pillowcases and sheets regularly to avoid multiplying of the mites. Open your window for at least 15 minutes before going to sleep in the summer and if it is very cold in the winter, leave it for 5 minutes. A breeze of cold fresh air will only do good to your sleep.
- Do not treat sleep lightly
Rest is very important. Give the sleep the attention that it needs and don’t work hard without rest. When you’re really tired, you’re prone to snoring.
The normal length of sleep should be about 7 hours to an adult. We must sleep enough not to feel tired. Sleeping less than 5 hours is called sleep deprivation, and a longer duration of 9 hours is called hypersomnia.
For a restful sleep( a good quality sleep time) it is important to respect the so-called sleep hygiene rules, ie a series of healthy habits, which are designed to induce a restful and correct sleep. These are personal habits, mostly, because each individual builds them and they become daily gestures.
First, we need to organize our schedule so that we have a stable rhythm of sleep: that we go to bed and wake up at about the same time every day, and trying to respect it as much as possible, a time interval between 10 pm and 6 in the morning. This is the range in which occurs , normally, the balance adjustment process of the neuroendocrine system. This revival program should be respected in the weekends too, and during the holidays.
Also for a restful sleep, in the room where we sleep, it should be quiet, it should be a suitable temperature and if possible, to be dark. In addition, the mattress, the pillows and the linen should be comfortable. It is recommended that in the bedroom should not be placed lamps, radios, TV or computer running and the window curtains or blinds should be closed( to not allow light to enter). Before falling asleep it is recommended a relaxing activity that would distract you from the issues of the day: read a book, listen to music or browse through a magazine.
To have a restful sleep, you have to give up some habits that can cause sleep disorders, which may induce or exacerbate snoring and sleep apnea. Between these habits which makes us not having a restful sleep are full evening meals, smoking, alcohol and coffee. Also, do some exercise, it is very useful to the body, but it must be made a few hours( 4-6 hours) before falling asleep, because the physical activity some substance enter our body that will have the adversely effect of not falling asleep quickly.