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Sleeping on your side and using essential oils are some of the tips to avoid snoring

Bruce Mars edited and resized image is available on Unsplash

Knowing how to avoid snoring can be a way to improve your nights and those who sleep next to you or in the same room as you. Check out some tips that can help in non-serious cases. More severe cases, such as sleep apineia, should be treated with medical help.

the snoring

Snoring happens when air flows through the throat while breathing during sleep. This causes the relaxed tissues in the throat to vibrate and make irritating noises. Even though snoring isn't bothering you much, it's not a condition to ignore. It can be a sign of a serious health condition, including:

• Obstructive sleep apnea (blocked airways)
• Obesity
• Problem with the structure of the mouth, nose or throat
• sleep deprivation

In other cases, snoring can be caused simply by the person sleeping on their back or drinking alcohol too close to bedtime.

Tips on how to avoid snoring

In some cases, it is necessary to seek medical advice for the treatment of snoring. Lighter cases can be solved with a few tips:

1. Take care of the body

Excess weight can be one of the causes of snoring. Losing weight will help reduce the amount of tissue in your throat that may be making you snore. You can do this by consulting a nutritionist. But overall, reducing your caloric intake, eating smaller portions and healthier foods can help. Without leaving aside the practice of physical exercises.

• Twenty exercises to do at home or alone

2. Sleep on your side

Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partially blocks the flow of air from the throat. Sleeping on your side may be all you need to allow air to flow easily, preventing snoring. But try to use a pillow between your legs to keep your spine erect.

3. Raise the headboard

Raising the head of the bed 10 cm can help reduce snoring by keeping the airway open.

4. Limit or avoid alcohol before bedtime

Try not to drink alcohol for at least two hours before bedtime. Alcohol can relax the muscles in the throat, causing snoring.

5. Avoid taking sedatives before bed

If you snore and take sedatives, seek medical advice to see if there are other options. Discontinuing sedative use before bedtime can relieve your snoring.

6. Stop smoking

Smoking is an unhealthy habit that can make snoring worse. Seek psychological or medical advice to overcome your addiction.

7. Get enough sleep

Make sure you get the recommended seven to eight hours of sleep you need each night.

8. Use essential oils

According to massage experts, rubbing a little thyme essential oil onto your feet at night can help prevent snoring.

Other studies have shown that eucalyptus essential oil can help reduce mucus in the respiratory system, including the sinuses and throat, as a way to improve breathing and prevent snoring.

Use a blend of essential oils

According to studies, a blend of essential oils used in the form of spray for throat showed some positive results. This particular throat spray is a blend of many of the oils discussed in this article, including:

• Pepper mint
• Lemon
• clove
• Pine
• Sage
• Eucalyptus
• Thyme
• Lavender
• Fennel (fennel)

How to Use Essential Oils to Prevent Snoring

There are several ways to use essential oils to prevent snoring, including:

• Apply to a room diffuser
• Add in a bathtub
• Add two drops of essential oil to a glass of water and gargle for 30 to 60 seconds
• Add essential oil to a carrier oil such as coconut oil or olive oil and massage into the skin.
• Add a few drops of essential oil diluted in carrier oil to the bottom of the feet.

Precautions

Essential oils should always be diluted in a carrier oil. The typical recipe is two to five drops of essential oil to one tablespoon of carrier oil.

Always read essential oil labels and follow instructions. Keep essential oils out of your eyes.

• Some essential oils are toxic. Never ingest them.

When to seek medical advice

If you believe you or your partner have sleep apnea, make an appointment with your doctor. Sleep apnea is a serious condition that can increase your risk of high blood pressure, heart disease and diabetes.

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