Natural home remedies for snoring

Natural home remedies for snoring

What is snoring?

The word snoring conjures up an image of the sounds emitted by a person during deep sleep at night. Light sleepers find the noise caused by snoring to be a major nuisance. Habitual (persistent) snoring can be part of obstructive sleep apnea syndrome (OSAS). However, there are different degrees of snoring. Snoring is basically a sound caused by obstructed breathing. The sound is produced when the oropharyngeal walls vibrate and there is a change or obstruction in the upper airway due to certain factors (also called upper airway patency). The upper respiratory tract includes the area that extends from the lips to the nose to the vocal cords.

Snoring occurs for the following reasons:

• Vibrationen in den oberen Atemwegen
• Reduzierte Querschnittsfläche der Tubuli in den oberen Atemwegen
• Schlafen
• Vom Thorax erzeugtes Geräusch
• Verstopfter Luftstrom durch die oberen Atemwege
• Erhöhte Schleimstauung in den oberen Atemwegen

Simple snoring does not affect sleep. Light sleepers snore consistently throughout their sleep, while heavy sleepers snore longer and louder during deep or REM sleep. The American Sleep Disorders Association has classified snoring into mild (simple), moderate (primary), and severe (Upper Airway Respiratory Syndrome – UARS) based on body position, intensity of snoring, and degree of disturbance to the roommate or spouse. People with simple snoring do not have their sleep disturbed. People with primary snoring have their sleep disturbed a few times (~5 times). People with UARS are more likely to experience sleep disorders, leading to daytime sleepiness. Snoring volume is high intensity during snoring episodes and stops when you wake up.

Snoring represents one end of the OSAS spectrum, and the other end consists of sleep apnea, which is when breathing stops or decreases for a short period of time. Sleep apnea leads to daytime sleepiness, risk of stroke, cardiovascular disease and high blood pressure. People with sleep apnea experience increased snoring intensity. Snoring is observed in 60% of male and 40% of female populations worldwide. 20% of children snore occasionally, while 2% of children have severe snoring problems due to a breathing disorder.

What causes snoring?

Research studies have examined gender differences in snoring. There are fewer cases of snoring in women than in men. While the psychological aspect of embarrassment may deter women from reporting snoring, on the scientific side, anatomy plays an important role in gender differences in snoring. Alcohol consumption is a common cause of snoring in both sexes.

Snoring in women

Compared to men, fewer women report snoring. Some of the causes are:

• Schwangerschaft
• Betonen
• Fettverteilung im Körper
• Niedrige Östrogen-/Progesteronspiegel
• Menopause
• Das Alter
• Kürzerer Kiefer und Oropharynx

Snoring in men

Almost 60% of men in the world snore. Some of the causes are:

• Fettleibigkeit
• Das Alter
• Hoher Testosteronspiegel
• Lange Passage der oberen Atemwege und Einschränkung der Atemwege
• Längerer Kiefer und Oropharynx
• Abstieg des Kehlkopfes (Voice Box)

Natural Ways to Stop Snoring

Snoring is affected by being overweight, lying on your back, drinking alcohol, and nasal congestion.

Weight loss:Losing weight is advisable as there appears to be a connection between body weight, neck circumference and snoring. Although snoring decreases positively with weight loss, those affected find it difficult to stick to the weight loss program. Surgical procedures are also hampered in an obese person.

Sleeping position:People who sleep on their backs have a high snoring frequency. Using bolsters, special pillows, and attaching objects to your back are ways to reduce snoring. These precautions may benefit certain people, while others may require different interventions.

Nose splint:In rare cases of nasal congestion, nasal splints help open the nasal passage and thereby reduce the volume and frequency of snoring. There are internal, reusable splints and external, disposable splints.

Homeopathy:Snoring can be reduced with homeopathic medicines with an effectiveness rate of 80%.

Oropharyngeal sprays:Snoring is reduced by oropharyngeal sprays. These sprays have an effectiveness rate of 30%.

Aromatherapy:Marjoram oil and peppermint oil are decongestants that are applied to the base of the neck to facilitate air circulation.

Avoid alcohol:Due to the sedative effects of alcohol, there is increased resistance in the upper respiratory tract. The muscles of the chest relax and are not effective in controlling the movement of air through the nasal passage. The effect of alcohol on snoring occurs in the first few hours of sleep and varies from person to person depending on the dose. Therefore, alcohol should be avoided or limited by people who are prone to snoring.

Diet:Onions, garlic, horseradish and thyme are useful for reducing snoring and the noise it produces. Herbal teas and hot drinks help moisten the nasal airways. Honey added to these hot drinks coats the nasal passage and prevents excessive vibration.

Simple neck exercises

• Schieben Sie die untere Zahnreihe nach hinten, bis Sie feststellen, dass sich die Muskeln an der Seite des Halses anspannen.
• Zähne zusammenbeißen und 2 Minuten halten. Sie werden spüren, wie sich die Halsmuskulatur anspannt.
• Üben Sie Druck auf das Kinn aus, indem Sie es nach hinten drücken, bis Sie spüren, wie sich die Muskeln am Hals anspannen.
• Singen neigt dazu, den Muskeltonus der Kehle zu verbessern. Eine Studie, die vom Royal Devon and Exeter NHS Foundation Trust durchgeführt wurde, stellte fest, dass Gesangsübungen dazu beitrugen, das Schnarchen zu kontrollieren. Die Übungen beinhalten das Singen von Lauten wie „ung“ und „gar“ auf eine bestimmte Weise, um die Halsmuskulatur zu straffen.

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