Snore No More: Natural Remedies and Tips for Better Sleep

A quiet room is crucial for good sleep.  Alas, noises from outside your bedroom like a dog barking or from your partner snoring can create a “not so peaceful” night’s sleep.
Snoring is a common culprit around sleep issues. Approximately, 45% of us snore occasionally. Men are more likely to snore than women.  Simple genetics and anatomy can play a role. So if you partner is keeping you awake from snoring, read on for some practical tips that may help.
 

Let’s take a look at possible factors that cause snoring

Sleeping position – lying on your back creates the highest risk of snoring. Encourage your partner to sleep on his or her side. Or gently give them a nudge to turn them over.

Obstructed nasal airways – when we sleep, we naturally try to breathe through our nose. But, if there is a blockage in the nasal passages, we switch to breathing through the mouth, which can lead to snoring.

Food allergens – dairy products, sugar and foods high in acidity or fat are inflammatory and can increase mucus production, blocking airways and causing snoring.

Environmental allergens – make sure your bedroom is clear of dust and invest in an air purifier or air purifying plants!

Extra body weight – if you’re overweight, losing just 10% of your body weight can really help.

Alcohol – an evening drink may help you relax after a busy day but alcohol can make snoring worse.

Late eating – we all indulge in a late dinner now and again but to reduce snoring and improve overall sleep quality, it’s a good idea to avoid having a lot of food before bed.  When you go to bed with a full stomach, there is extra pressure on your chest and diaphragm.  This can restrict airflow and increase inflammation in your throat, resulting in snoring.

So, what are the natural remedies to help with some of the issues above:

Natural Remedies For Nasal Congestion

These remedies have been tried and tested by both staff and our customers and come highly recommended.

A Vogel Sinuforce Nasal Spray is a fantastic remedy for blocked nose, relieving nasal congestion and catarrh. It reduces swelling of the nasal mucous membranes and can be used for long periods of time.  It contains peppermint and eucalyptus oil which helps ease breathing problems.  It is usually recommended for congested sinuses but also recommended to try if you find it hard to breathe through your nose which creates sleep problems.

Otosan Nasal Spray is enriched with plant extracts and essential oils from organically grown plants.  It is excellent for seasonal colds or allergies and helps to reduce congestion and inflammation quickly.

Himalayan Salt Inhalers are amazing for allergy and sinus problems.  Daily use of a himalayan salt inhaler for 15 to 20 minutes (e.g. 3x5 minute sessions per day) can help you to get a better night's sleep and control snoring

Natural Remedies To Help With Food Alergies

Now Foods Super Digestive Enzyme contain a range of digestive enzymes to help breakdown carbohydrates, protein, fats and lactose which supports better digestion of meals especially in your main meal is in the evening.  

Apple Cider Vinegar is used to provide the body with nutrients and help with alkalising the digestive system.   It is useful to take for peope who snore as it can reduce inflammation and help with allergies. Take a tablespoon in water about an hour before bed or alternatively, take a capsule.  It can also help with weight loss as part of an overall healthy eating plan.

Don't forget to stay hydrated throughout the day as being dehydrated makes everything worse!

Here's to a restful, uninterrupted night's sleep.

Davina Dowling Nutritional Therapist