Healthy sleep: tips against snoring for a restful night
Subtitle:
- Why do we snore and how does it affect our sleep?
- Practical tips from Gorilla Healthy to reduce snoring
- Using a humidifier
- A hot steam bath before bed
- Moisturizing the nasal passages using Ayurvedic techniques
- Moisturizing the throat with olive oil and honey
- Using natural herbs to support peaceful sleep
- The right sleeping position for less snoring
- A healthy sleep for a better life with Gorilla Healthy
A restful sleep is crucial to our health and well-being. At Gorilla Healthy, we understand how important it is to maintain proper sleep habits to lead a healthy life. A common problem that can disrupt sleep is snoring. If you are one of those people who snore while sleeping, you may not be aware of it, but your partner might confirm it. Snoring can affect not only your own sleep quality, but also that of your partner. In this article, you'll learn why people snore and what steps you can take to reduce snoring and enjoy a restful night's sleep.
Why do we snore?
When you sleep, the muscles in the throat relax, the tongue can fall back and the throat becomes narrower and softer. When we breathe, the walls of the throat vibrate, producing the characteristic "schnnnnnnaaaarch" sound. As you get older, the muscles in your throat relax more, which is why older people snore more often. Being overweight can also contribute to snoring because there is more fatty tissue in the neck area. The structure of the nose and throat, alcohol consumption, and even sleeping position can also play a role. Dry air, illness and allergies can also affect snoring.
At Gorilla Healthy we would like to give you some useful tips to reduce snoring and have a peaceful night:
1. Use a humidifier
Air conditioning and heaters can dry out the air in the room, and the delicate tissues in the nose and throat are sensitive to this. Using a cool air humidifier will help increase humidity and make breathing through your nose more comfortable. You can also add a few drops of essential oil to the humidifier for additional benefits. Peppermint, tea tree oil, and eucalyptus can naturally open the nasal passages and help relieve snoring. And don't worry, if your dog snores, a humidifier can help him too!
2. Take a shower
Taking a hot, steamy shower before bed helps reduce nasal congestion and makes breathing easier. Alternatively, you can inhale steam by placing a bowl of boiling water on a table (add essential oil if necessary) and leaning over the bowl. Breathe deeply. You can place a towel over your head to create a tent effect that directs the steam toward your face. Give it at least 5 to 10 minutes to take effect.
3. Moisten the nasal passages
Ayurveda, a 5,000-year-old Indian life science, recommends moistening the nasal passages with sesame oil or ghee to reduce snoring. Ghee, also known as clarified butter, is used in many Ayurvedic home remedies for its healing properties. With clean hands, you can simply use your pinky finger to massage the inside of your nostrils with sesame oil or soft ghee. Close one nostril at a time and inhale the oil to add moisture further up the nose. Repeat this process before bed and after waking up in the morning.
4. Moisten the throat
Olive oil is a powerful anti-inflammatory agent and can reduce swelling in the respiratory tract. It also relieves pain and reduces the vibrations in the throat that cause snoring. Simply take a shot glass full of olive oil (two to three sips) before bed.
5. Use herbs
Natural herbs can help prevent snoring and promote a restful night's sleep. Peppermint has anti-inflammatory properties that can open up the entire respiratory system. Add a drop or two of peppermint oil to a glass of warm water and gargle before bed.
Turmeric is a powerful antibiotic and antiseptic and is one of the best herbs for snoring relief. These properties are enhanced when turmeric is mixed with milk. This combination also makes it an amazing immune system booster! Mix two teaspoons of ground turmeric into a cup of warm milk to make "golden milk," an ancient Ayurvedic recipe that serves as a natural remedy for snoring relief. Drink this about half an hour before bed.
6. Sleep on your side
Sleeping on your back can push your tongue into the back of your throat and block airflow, which can lead to snoring. Instead, sleep on your side to reduce snoring. This position allows air to flow more easily, making it the best sleeping position to stop snoring. A well-chosen pillow can be your best ally. Make sure your pillow supports your head and neck properly.
Conclusion
At Gorilla Healthy, our goal is to help you enjoy healthy, restful sleep. Snoring can affect not only your own sleep quality, but also that of your partner. With these simple and natural tips you can reduce snoring and enjoy a peaceful night. Remember that chronic snoring can indicate a serious sleep disorder such as obstructive sleep apnea, so it is advisable to consult a specialist if snoring persists. Treat yourself to the beneficial effects of a restful sleep and start every day full of energy and joy of life!
