Snoring is a common sleep complaint that can affect entire families. While medical providers increasingly offer surgeries for snoring difficulties, holistic cures for snoring can treat the symptom naturally. Heavy and prolonged snoring can be an indication of sleep disorders like sleep apnea, but, more often than not, snoring can be reduced by making simple lifestyle changes. These suggestions, if not effective, can also help isolate the cause of snoring if the condition persists, providing excellent information for consulting a medical provider.
Combat Congestion With Aromatherapy
Targeting congestion is a natural first step in reducing snoring. After all, snoring is the result of the throat lining vibrating when breathing in and out, and congestion in the throat and nose can obstruct the airways. Many people with nighttime congestion reach for antihistamines, but, according to the National Sleep Foundation, these pills can actually worsen the condition.
Instead, try aromatherapy. Aromatherapy soothes the throat by thinning mucus production and reducing night-time coughing. Fill a basin with hot water and add several drops of peppermint or eucalyptus oil. Place a towel over the head and breathe in this steam deeply for five minutes. Other healing herbs that reduce congestion include cedarwood, bergamot, lavender and tea tree. If a basin of hot water sounds too low-tech, a humidifier can achieve the same results in conjunction with essential oils.
Exercise and Diet
Snoring can also be reduced by attending to general health and diet. Many sufferers of snoring are overweight. In these cases, a high body mass index leads to a constriction of the throat and a tightening of the airways. In severe cases, being overweight can lead to the sleep disorder known as sleep apnea. A new commitment to regular exercise and a healthy diet can really make the difference because weight loss reduces the body fat around the neck.
In other cases, snoring is caused not by a throat that is constricted but a throat that is too loose. Ironically, many people take sleep medications or a night cap with the hope of getting a better night's sleep, and instead only worsen their snoring. Avoid alcohol and sleep medications that contain sedatives, as these substances loosen the muscles of the throat and upper palate, increasing the vibrations from breathing.
Sleep Hygiene
Changing the way you sleep, and even the way you approach going to bed, can reduce snoring. This is the art of "sleep hygiene," which simply means respecting the process of going to bed. A regular bedtime increases the restorative benefits of sleep, as does seven to eight hours of downtime. Keep the bedroom clean and well ventilated. To reduce snoring, avoid sleeping on the back, and instead practice sleeping on the side. When awakening at night, turn over to the other side.
Music
A wonderful holistic cure for snoring is the power of music. Not any music will do, though; the trick is to engage in an activity that strengthens the muscles of the throat, therefore reducing throat slackening at night. Singing, for example, increases muscle strength in the palate and throat. For an added effect, try singing in the shower, and simultaneously get the beneficial effects of steam at the same time.
A study published by the British Medical Journal in 2006 suggests that playing the didgeridoo also can reduce snoring, as well as other symptoms of sleep apnea such as daytime sleepiness. Just as in singing, playing this Australian "throat flute" trains the muscles of the throat, palate and upper airways. Not only that, but the didgeridoo creates deep, resonate sounds which can lull almost anyone to a restful night of sleep.
