Snoring is often caused by a partial obstruction in breathing at the back of the mouth and nose during sleep. While these loud nighttime sounds can be frustrating for both the snorer and their partner, they may also signal underlying health concerns like obstructive sleep apnea (OSA).
This condition, which primarily affects men, is believed to impact around 20% of the population. The causes vary but often include a weak muscle tone in the throat or tongue (exacerbated by alcohol or certain medications), excess throat tissue due to being overweight, an overly long soft palate or uvula, nasal blockages, or a short neck.
Snoring may also be occasional, triggered by alcohol consumption, a cold, or even poor sleeping posture. Understanding the root cause is essential before taking steps to address it.
How to prevent snoring
Improving lifestyle habits is key to reducing snoring and ensuring better sleep quality for both you and your partner. Here are some expert-backed tips:
- Stay active: Avoid a sedentary lifestyle and exercise regularly.
- Lose excess weight: Shedding extra pounds can significantly reduce snoring.
- Light evening meals: Opt for lighter dinners, ideally eaten two hours before bedtime.
- Limit alcohol and medications: Avoid alcohol after mid-afternoon and steer clear of tranquilizers and antihistamines at night.
- Quit smoking: Tobacco can exacerbate snoring and disrupt sleep.
- Sleep smart: Sleep on your side instead of your back to improve nasal breathing, and consider raising the head of your bed.
Foods that can help combat snoring
Certain foods can play a surprising role in reducing snoring thanks to their anti-inflammatory and respiratory-clearing properties. Here are the top recommendations:
- Olive oil: Known for its endless benefits, olive oil’s anti-inflammatory properties can help ease snoring.
- Tofu: A popular plant-based protein alternative, tofu can promote healthier airways, particularly in vegetarian and vegan diets.
- Honey: Long used as a natural remedy for colds, honey helps open up the airways and reduce snoring.
- Peppermint tea: This soothing tea works as a natural decongestant, helping to clear mucus from nasal passages.
- Ginger: Another powerful decongestant, ginger can help improve airflow and reduce throat irritation.
- Onion: A time-tested remedy for colds, onion—whether eaten or brewed into a tea—can improve respiratory health before bed.
- Herbs like rosemary: Aromatic herbs, including rosemary, help clear airways and support easier breathing.
- Soy milk: Unlike regular dairy, which can increase mucus production, soy milk helps regulate it and keeps airways clear.
By incorporating these small but impactful dietary changes, you can address snoring naturally and enjoy more restful nights.
Original article written by Marta Rodríguez Peleteiro, translated with the assistance of AI and edited by Greg Heilman.
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