Snoring can be really annoying, especially if you share your bed with someone else. While it’s normal to snore occasionally, snoring loudly every night can drive everyone crazy. It’s more than just a noise issue; snoring can indicate serious health problems like sleep disorders and heart issues. So, it’s important to address it.

Here are three simple and effective ways to reduce or stop snoring and the related health risks:

First, it’s crucial to get enough sleep. Adults typically need at least 7 hours of sleep each night. Not getting enough sleep can lead to medical problems that might become severe if ignored. Our busy schedules can make getting quality sleep seem impossible, and our modern diets and sleep habits are making things worse.

Here’s a look at some exercises and dietary changes that can help you breathe easier and sleep better at night:

Doing simple mouth exercises, such as yodeling or chewing gum, can help. Additionally, some yoga poses and exercises have been proven to reduce snoring. Exercises like Yoga Nidra, Pranayama, and meditation can aid in weight loss and reduce stress, which are common causes of snoring. Regular yoga practice improves diaphragm function, regulates blood pressure, and detoxifies the body.

Lifestyle choices also play a big role in our physical and mental health. An unhealthy routine and a diet high in processed foods contribute to weight gain. To fix this, try going to bed at a reasonable hour, cutting out alcohol, and eating organic foods. Include natural remedies like ginger, basil, and cinnamon in your diet to boost your immunity.

If you snore regularly, certain devices and medications might help:

Nasal sprays and dilators help to open up your nasal passages, making it easier to breathe. Nasal strips work by sticking to the bridge of your nose to keep your nostrils open. Dilators also help by fitting over your nose to allow better air flow.

Excess throat and jaw fat can block your airway while you sleep. Chin straps keep your jaw in position, preventing your tongue from blocking your airway. Nasal sprays can clear mucus and debris, making breathing easier.

Mouthpieces available over the counter can help too. Mandibular Advancement Devices (MAD) and Tongue Stabilizing Devices (TSD) keep your jaws and tongue in place, reducing airway blockages.

In more severe cases, there are other medical aids like sleeping pills, antihistamines, face masks, and palatal implants. If the problem continues, it’s best to seek professional help. If your snoring has worsened, see a specialist.

What seems like a minor breathing problem can turn into a serious medical issue. Surgery is usually a last resort but is much less invasive now, thanks to advances in technology.

Laser therapy uses a small beam to remove excess throat and jaw fat, making it a quick and less painful option. Another technique is somnoplasty, which uses low-frequency sound waves to tighten throat muscles.

Snoring can ruin your sleep and your partner’s sleep, and it can even be dangerous. Try these home remedies to stop snoring and get a better night’s sleep, so you wake up feeling refreshed.