Table of contents:
- How to get rid of snoring naturally
- 1. Change the sleeping position
- 2. Controlling body weight
- 3. Yoga
- 4. Install a humidifier
- 5. Stop smoking and drinking alcohol
People who have trouble sleeping snoring chronic sleep apnea aka sleep apnea is often advised to sleep using CPAP. Unfortunately, CPAP masks often make sleep uncomfortable because you can't choose a comfortable sleeping position. But you don't have to worry. You can actually reduce snoring and other symptoms of sleep apnea in a more natural way, you know. Then, how to get rid of it snoring without the help of the CPAP? Read on for the following reviews.
How to get rid of snoring naturally
Not just sleeping snoring , sleep apnea sufferers often suddenly wake up during sleep because they stop breathing. This of course makes your sleep uncomfortable and far from quality.
Indeed, one of the effective solutions to overcome snoring sleep is to use a CPAP tool. However, because they have to be used continuously during sleep, some patients complain that they are uncomfortable because they cannot change sleeping positions.
Eits, don't worry just yet. Actually, there are several ways to get rid of snoring due to sleep apnea that are easier and more natural, aka without tools. Here's how:
1. Change the sleeping position
If you've been sleeping on your back every time you sleep, try changing your sleeping position starting tonight. Instead of making you sleep soundly, sleeping on your back can actually make snoring worse.
Sleeping on your back causes the base of the tongue to be pushed back and obstructs the air passage. As a result, sound and air combine into vibrations and create sound snoring which is tight while sleeping.
So, try changing your position by sleeping on your right or left side. The sleeping position on your side can help loosen your throat and help air flow back to normal.
2. Controlling body weight
Doctors usually recommend sleep apnea sufferers to lose weight. Obesity, especially fat accumulation in the upper body, can increase the risk of blockage of the airway and nasal passages.
This condition blocks the flow of air that enters the body. Not only that, it can also make you stop breathing suddenly and for long periods of time while sleeping.
For this reason, controlling weight is one way to lose snoring that's important for you to do. With a normal body weight, the pressure on the respiratory tract is reduced, the opening is wider, and ultimately reduces the symptoms of sleep apnea.
3. Yoga
Sleep apnea occurs when the amount of oxygen that enters the body decreases due to a narrowed airway. To fix this, let's try a yoga routine from now on.
Not only strengthens the heart, breathing exercises during yoga will help encourage the flow of oxygen into the body. If done regularly, your respiratory system will be stronger and healthier. You can breathe freely and will no longer be disturbed by habits snoring .
4. Install a humidifier
How to get rid of snoring due to sleep apnea you can also use a humidifier. A humidifier is a type of tool that functions to keep the air in a room that tends to dry out.
That is why, this tool is useful for relieving breathing and reducing irritation of the bronchial tubes. The inhaled air will feel more humid and will soften inflammation in the respiratory tract.
For maximum results, add some essential oils which not only relax the body, but also calm the respiratory tract. For example lavender, peppermint, or eucalyptus oil. All three essential oils have anti-inflammatory properties that can prevent throat muscle congestion.
5. Stop smoking and drinking alcohol
If you are accustomed to drinking alcohol, then it's no wonder that you will make snoring sounds while sleeping. Drinking alcohol can indeed relax the muscles of the body, including the throat muscles.
If the throat muscles relax too much, it will push the tongue back and obstruct breathing. In addition, the alcohol content can also trigger inflammation in the respiratory tract that blocks air flow.
Similar to alcohol, smoking can also make the respiratory tract swell. The greater the swelling, the narrower the airway and triggering a snoring sound.
Not only for your health, quitting smoking and drinking alcohol is also the most effective way to get rid of snoring. Also avoid taking sleeping pills and various antihistamines that can relax the airways.
