5 Tips To Help Stop Snoring
Snoring can be a real pain – both for the noisy snorer and everyone living in the same house. Mild, occasional snoring isn’t usually a health risk; however some forms of snoring can be associated with significant health risks. Fixing the snoring can help reduce the likelihood of some serious health problems in the future.
Snoring is noisy breathing through the mouth or nose due to the vibration of soft tissues in a narrowed throat. The air moves more forcefully and this can create some awfully loud noises. Snoring is a lot more common among men than women, with around a quarter of males prone to snoring. Snoring can sometimes be a symptom of obstructive sleep apnoea, and this should always be ruled out. Sleep apnoea is a major risk factor for stroke and heart attacks, as well as dementia.
What causes snoring?
A number of factors raise the risk. You are more likely to snore when you have a cold, sinusitis, hay fever or other reason for a blocked nose. Sleeping on your back brings a higher risk of snoring. The typical, regular snorer is male, aged between 30 and 65 years, overweight; might have high blood pressure, and typically drinks alcohol in the evening. Loud snoring can wake the snorer repeatedly in the night, so they end up very sleep deprived, and suffer the ill effects of this.
5 ways to reduce or eliminate snoring
- Avoid or reduce alcohol, particularly in the evening. Alcohol can turn a soft snorer into a loud snorer, because of the relaxing effect it has on the muscles at the back of the throat.
- Changing your sleep position is highly effective, but it may take some getting used to. If you move to a side lying position, your airways are more likely to stay open, and the noise can stop. Using pillows, (particularly large body pillows), should help to keep you supported and comfortable, and stay on your side.
- Avoid or minimize mucus-forming foods. Dairy products are notorious for causing a blocked nose, congested sinuses and throat. The combination of dairy products with sugar is even worse – ice-cream and sweet yoghurt. Gluten and wheat can cause mucus congestion for a lot of people. Really, any food you have a sensitivity to can block you up and restrict breathing at night. If being blocked up is a problem for you, the herbs in BactoClear capsules have powerful infection-fighting properties. Thyme, clove and oregano essential oils are excellent for helping to clear sinus infections and a chronically blocked nose. NAC capsules help to break up excess mucus in the respiratory system. NAC stands for n-acetyl cysteine. It is a precursor of the powerful antioxidant glutathione. Taking NAC helps your liver to manufacture higher amounts of glutathione, which has a detoxifying effect in your body.
- Make sure you are not insulin resistant. Insulin resistance is also known as syndrome X, metabolic syndrome and pre-diabetes. It means the hormone insulin isn’t as effective as it should be, so your body compensates by producing higher levels of insulin. That’s a problem because high insulin promotes weight gain around the torso and upper body. People, especially men who carry excess weight on their chest and neck almost always have some degree of insulin resistance, and they are traditionally the worst snorers. A low carb diet is highly effective for reversing insulin resistance, and so is berberine. Berberine is a plant extract that helps to reverse insulin resistance. It makes insulin more efficient, so your body doesn’t have to release as much. Once insulin comes down, weight comes off the torso and upper body more easily.
- Try nasal strips or mouth guards. Some people have good success with these measures. They work by helping to keep your airways more open throughout the night.
Hopefully these suggestions will help you and your bed buddy get a better night’s sleep.
The above statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease.