How to fix snoring naturally

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I am a huge very good sleep advocate, but when snoring is a problem, no one is likely to sleep very well. Snoring is a common problem in adults (and can also happen in children), so it’s worth investigating if you or your child doesn’t sleep well or just don’t feel rested in the morning.

What causes snoring?

Adults and children snore for the same reasons, but not always. Here are some of the most common causes of snoring:

Obstructive sleep apnea (OSA)

With sleep apnea, the upper airways collapse, causing a pause in breathing. This causes the person to wake up to catch their breath. For many people with OSA, waking up at night is common even if they are unaware of it. Snoring results from the person trying to breathe through the narrow airways. This is common in adults.

Obesity

Another common cause of OSA and snoring is obesity and overweight. A 2010 study found that weight loss had a significant effect on OSA symptoms, including snoring. This is true for both children and adults.

Swollen tonsils

The tonsils and adenoids are located at the back of the throat. They can become inflamed or enlarged due to disease or other problems. As they enlarge, the tonsils and adenoids can cause respiratory obstruction. This is a common cause of snoring in children.

Structural problems

Some structural problems, such as a deviated bulkhead, can cause snoring. Check with a trusted doctor to see if this or your child is a concern.

Reduced duration of breastfeeding

A 2012 study found a correlation between the duration of breastfeeding and the likelihood of snoring in children. Breastfeeding plays a crucial role in training the upper palate, therefore, this is probably the reason for this connection.

Congestion and allergies

Swelling or congestion in the nasal passages due to allergies, colds or other blockages can sometimes cause snoring. These types of snores are not usually a concern, as they are temporary, but can be annoying for snorers (and for family members sleeping nearby). This can often be helped by changing sleeping positions or using medications to help inflame and inflame soft tissues.

Are snoring important?

Minor occasional snoring is not usually a cause for concern. This can happen due to a stuffy nose, sinus infection or other temporary problems.

But when snoring becomes frequent, especially in children, it is cause for concern.

Snoring and OSA can cause many health problems, including:

Heart disease

A 2008 article explains how patients with severe sleep apnea were also at increased risk for coronary heart disease, congestive heart failure, and stroke.

Blood pressure problems

The previous article also notes that respiratory interruptions suffered by patients with sleep apnea also trigger the sympathetic nervous system to raise blood pressure, which can lead to later blood pressure problems.

Cardiac arrhythmias

Due to increased blood pressure, cardiac arrhythmias may manifest. The previous article notes that more research is needed to understand the role of sleep apnea in heart disease, but experts believe the current findings are a sufficient concern to recommend addressing sleep apnea and snoring. as soon as possible.

Diagnosis of Attention Deficit Hyperactivity Disorder (ADHD)

Although snoring does not cause ADHD directly, if a child does not rest properly due to the interruptions caused by snoring, they may have trouble concentrating the next day. For this reason, it is important to take the problems of snoring and sleep breathing seriously.

Think about these tips if you know or suspect there is a connection to ADHD.

Natural home remedies for snoring

If you or your child has trouble breathing, it is important to go to your doctor for an accurate diagnosis of a sleep disorder. Once you know what you are doing, you can work with your doctor on a plan to improve your breathing and sleep. A CPAP machine is usually considered a remedy, but there are other options as well. Here are some options you can consider to stop snoring:

alive

Our family is using Alive to optimize our children’s palates while they sleep. This device helps to expand the palate naturally and to keep the air passages open. We have noticed better sleep and less mouth breathing. Vivos also works as an adult and helped my husband snore (it’s great for him and me!).

Dental diet

As Dr. Steven Lin explains in a podcast episode, the food we eat plays an important role in the way the mouth is formed. Fat-soluble vitamins and healthy fats are crucial to dental health

The fat-soluble vitamins you should focus on are:

However, these fat-soluble vitamins are rare by nature. They only come from a small group of foods, which is why many traditional cultures would treasure these foods. My family makes it a priority to consume a lot fat-soluble vitamins as well as lots of healthy fats.

We also eat abundant fermented foods, pasteurized organ meats, pasteurized butter, coconut oil, avocados and fish to get these healthy vitamins and fats.

Lifestyle changes

While diet is an important factor for health, there are other lifestyle factors that can help reduce snoring. Here are some suggestions:

  • Stop smoking
  • Reduce alcohol consumption before bedtime
  • Do not take sedatives before bedtime
  • Get enough sleep

There are also some tricks to reduce snoring that you can try such as changing your sleeping position (sleeping on your side instead of your back), lifting your head off the bed (or using an extra pillow) and using nasal strips in the bedtime. .

Humidifier

A humidifier can help humidify the bedroom air at night, but it can be used throughout the house during the day. The humid air calms and relaxes the bronchial tubes and nasal passages facilitating breathing.

OSA exercises

There are a number of exercises you can perform to strengthen and tone your tongue, throat, and mouth so that airflow is free. Here are some of them Sleep Solutions NW:

Language exercise

This exercise stretches the muscles of the tongue, jaw and throat.

  • Open your mouth wide open and stick out your tongue.
  • Stretch to touch your chin with the tip of your tongue.
  • When the tongue is as close to touching your chin as possible, hold it there for 5 seconds.
  • Then stick out your tongue to try to touch your nose. Press and hold for 5 seconds.
  • Repeat 10 times a day.

Vocal pronunciation

This exercise helps to stretch the muscles of the mouth and throat. It also exercises the soft palate.

  • Start by standing in front of a mirror.
  • Pronounce each vowel (A, E, I, O, U) but be sure to exaggerate the movement of your mouth with each one.
  • Make sure you are forming each vocal sound by stretching your mouth.
  • Repeat each vowel 5 times.

I call a tiger

This exercise helps to strengthen the muscles in the back of the throat.

  • Stand in front of a mirror.
  • Open your mouth and say “ahh” making sure your tongue is out as far as it can and that it is down against the back of your mouth.
  • Also make sure that the uvula (the small piece of meat on the back of the throat) rises as you stick out your tongue.
  • Hold the uvula raised for 5 seconds. Repeat the exercise 10 times.

Tongue Clench

This exercise exercises the muscles in the back of the throat.

  • Remove the tongue and bite gently to keep the tongue in position.
  • Swallow 5 times in a row.
  • Repeat the exercise 5 times.
  • Repeat the whole sequence 4 times a day.

Do snores keep you up to date? Try these snoring remedies

Whether it’s your own snoring or that of your partner or children (they always end up in mom’s bed!), Snoring can deprive you of sleep. Luckily, there are some simple natural remedies that can help. Create a plan with your doctor and enjoy a quieter sleep for the whole family!

This article was medically reviewed by Dr. Shani Muhammad, MD, a board certified in family medicine and who has been practicing for over ten years. As always, this is not personal medical advice and we recommend that you talk to or work with your doctor. Steady®.

Does anyone in your family have trouble snoring? How do you do it?

Sources:

  1. Romero-Corral, A., Caples, SM, Lopez-Jiménez, F., and Somers, VK (2010). Interactions between obesity and obstructive sleep apnea. Thorax, 137 (3), 711-719. https://journal.chestnet.org/article/S0012-3692(10)60152-3/fulltext https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021364/
  2. Persistent snoring in preschool children: predictors and correlates of behavior and development. (2012). Pediatrics, 1. https://pediatrics.aappublications.org/content/130/3/382 https://pubmed.ncbi.nlm.nih.gov/22891224/
  3. Jean-Louis, G., Zizi, F., Clark, LT, Brown, CD and McFarlane, SI (2008). Obstructive sleep apnea and cardiovascular disease: role of metabolic syndrome and its components. Journal of Clinical Sleep Medicine, 04 (03), 261-272. https://jcsm.aasm.org/doi/10.5664/jcsm.27191 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2546461/



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