How to stop snoring: Grandma’s home remedies (very easy) that work

Many people snore, often without even realizing it until their partners point it out. According to the Spanish Society of Otolaryngology and Head and Neck Surgery (SEORL-CCC), a 20% of the population snoresa figure that exceeds 50% in the case of those over 50 years of age.

Many consider snoring a minor problem and do not look for a solution. But the truth is that, although in most cases snoring is relatively harmless, it can also can affect sleep quality and have serious health implications, from problems concentrating to an increased risk of cardiovascular problems. In this article we explain how to stop snoring with home remedies although, if the problem persists, we advise you to consult a specialist.

Why do we snore?

Snoring appears when there is a obstruction in airflow through the mouth and nose which causes the surrounding tissues to vibrate and produces the characteristic sound of snoring. snoring can cause sleep interruptions, tiredness or drowsiness during the day or impaired cognitive functionamong other problems.

The sleeping posture It is one of the most influencing factors. when we sleep face upthe tongue and soft palate go down to the back of the throat and can narrow the airways and cause snoring in some people.

Men are more prone women to snore due to anatomical differences in the muscular structure of the neck and throat, as well as hormonal factors. Age also plays a role As we age, our throat muscles lose tone. and are more likely to obstruct airflow when sleeping.

Other factors that can contribute to a person snoring are:

The obesitysince excess weight (especially in the neck area) can put pressure on the airways.Consumption of alcohol or sedatives before sleeping, which can overly relax the muscles in the throat.have nasal congestiondue to, for example, a cold or an allergy.Structural problems in the nasal passagessuch as deviated septum.Smoke it can irritate the lining of the throat and nasal passages, making snoring more likely.Having enlarged tonsils or adenoidssomething that is more common in children.

Snoring can also be a symptom of Sleep apneaa sleep disorder characterized by a partial or total blockage of the airways that causes a pause in breathing which can last 10 seconds or more. If you suspect that you may suffer from sleep apnea, you should see a doctor to remedy it, as this disorder can increase the risk of cardiovascular problems.

how to stop snoring: effective home remedies

To stop snoring, the first thing is to identify and avoid those factors that are associated with snoring. That is, if the origin of the problem is in the sleeping position, it is advisable try to sleep on your side instead of face up. If the problem is excessive weight, the key will be in slim down And if there is a problem with a deviated septum, there are ways to fix it through surgery.

Sometimes, however, the causes are not so clear or cannot be fixed quickly and other remedies may be useful. Among the most effective are:

Elevate your head slightly when sleeping (using a couple of pillows) can help keep your airways open during sleep.decongest the nose with a nasal rinse with saline or simply blowing before bed can help when snoring is due to a cold or nasal congestion.Maintain good hydration during the day it will also help thin mucus and reduce the likelihood of congestion at night.

Gargle before going to bed I was also able to improve the flow in the upper airways.Maintain adequate humidity in the bedroom This is important, as dry air can irritate the throat and nasal passages and encourage snoring. A humidifier can help you achieve this.Change the pillowcases and all bedding regularly to prevent mites, dust, and other allergens from building up and contributing to nasal congestion.Avoid dairy and large meals close to bedtime because they can cause a buildup of mucus in the throat.

In addition to all these tips, it is essential to have a good sleep hygieneThat is, always go to sleep at the same time, follow a relaxing bedtime routine, and create a comfortable and sleep-friendly environment in the bedroom.