What is snoring?

About half of American people snore you are not alone. Snoring is the often loud or harsh sound that can occur as you sleep You snore when the flow of air as you breathe makes the tissues in the back of your throat vibrate The sound most often occurs as you breathe in air, and can come through the nose, mouth or a combination of the two

It can occur during any stage of sleep. Snoring can be a nuisance to your partner and anyone else nearby. You may even snore loudly enough to wake yourself up.mThere’s no miracle cure for snoring, but certain lifestyle changes and easy home remedies can be a big help in controlling it. See also Sleep apnea

Causes of Snoring

Snoring may disturb your sleep or your partner’s sleep. This condition is not for ignoring, it can be a sign of other health condition.

Following are the sign of snoring.

• Sleep deprivation
• Obesity
• Obstructive sleep apnea.
• The issue with the structure of your mouth

Other causes of snoring

• Genetic factors
  Allergies
• Congestion
• Certain nasal structures
• Some drugs affect

Symptoms of snoring

The most common symptoms of snoring are loud harsh noises while you are asleep

• Sore throat
• Dry mouth
• Frequent urination in bed night.
• Choking or gasping while you sleep
• Excessive daytime sleepiness
• Headache in morning
• Facing difficulty in concentrating anything
• Breathlessness

Some of the home remedies mentioned

Olive Oil contains antioxidants, polyphenols, phytosterols and Vitamin E.

Take two or three sips of olive oil before going to bed daily. Combine one-half teaspoon each of olive oil and honey. Consume it daily before going to bed.

Gargle with peppermint oil

• Add one or two drops of peppermint oil to a glass of water.
• Gargle with it before going to bed.
• Make sure not to swallow this solution.
• Do this daily until you get the desired result.

Lose weight if you are overweight

If you’re overweight, lose weight. People who are overweight have extra tissues in the throat that contribute to snoring. Losing weight will decrease the amount of tissue in the throat which might be the reason for your snoring.

Sleep on your side

Sleep on your side rather than your back. When you sleep on your back, your tongue and soft palate rest against the back of your throat, blocking the airway and resulting in snoring.

Raise the head of your bed by about four inches or use extra pillows to prevent the tissues in your throat from falling into your air passages. Use nasal strips to help you breathe easy as you sleep.

Say no to alcohol

Avoid drinking alcoholic beverages for at least two hours before bedtime. Alcohol can depress your central nervous system, causing snoring.

Sing a song

Try singing before going to bed. Singing helps improve muscle control of the soft palate and upper throat.

Quit or cut down on smoking as it can irritate the lining of the nasal cavity and throat, causing swelling and ultimately snoring.

Quit cigarette smoking

Researchers from the King’s College London in brain tests and analysis of health and lifestyle data of a group of over-50s found that smoking affects the brain negatively even more than high blood pressure and obesity.