Many people snore, often without even realizing it until their partners point it out to them. According to the Spanish Society of Otorhinolaryngology and Head and Neck Surgery (SEORL-CCC), a 20% of the population snoresa figure that exceeds 50% in the case of those over 50 years of age.

Many consider snoring a minor problem and do not seek a solution. But the truth is that, although in most cases snoring is relatively harmless, it is also can affect sleep quality and have serious health implicationsfrom problems concentrating to an increased risk of cardiovascular problems. In this article we explain how to stop snoring with home remedies Although, if the problem persists, we advise you to consult a specialist.

Why do we snore?

Snoring appears when there is a obstruction in the flow of air through the mouth and nose which causes the surrounding tissues to vibrate and produce the characteristic sound of snoring. Snoring can cause sleep interruptions, tiredness or drowsiness during the day or impaired cognitive functionamong other problems.

The sleeping posture It is one of the most influential factors. when we sleep face upthe tongue and soft palate descend toward the back of the throat and can narrow the airways and cause snoring in some people.

Men are more likely women to snore due to anatomical differences in the muscular structure of the neck and throat, as well as hormonal factors. Age also plays a role, since As we age, throat muscles lose tone. and are more likely to obstruct airflow when sleeping.

Other factors that can contribute to a person snoring are:

• Obesitysince excess weight (especially in the neck area) can put pressure on the airways.
• Consumption of alcohol or sedatives before sleeping, which can relax the throat muscles too much.
• Have nasal congestiondue to, for example, a cold or an allergy.
• Structural problems in the nasal passagessuch as a deviated septum.
• Smoke It can irritate the lining of your throat and nasal passages, making you more likely to snore.
• Having enlarged tonsils or adenoidssomething that is more common in children.

Snoring can also be a symptom of sleep apneaa sleep disorder characterized by a complete or partial blockage of the airways that causes a pause in breathing which can last 10 seconds or more. If you suspect that you may suffer from sleep apnea, you should go to the doctor to remedy it, as this disorder can increase the risk of cardiovascular problems.

how to stop snoring: effective home remedies

To stop snoring, the first thing is to identify and avoid those factors associated with snoring. That is, if the origin of the problem is in the sleeping posture, it is advisable try sleeping on your side instead of face up. If the problem is excess weight, the key will be thin and if there is a problem with a deviated septum, there are ways to solve it through surgery.

Sometimes, however, the causes are not so clear or cannot be solved quickly and it may be useful to implement other remedies. Among the most effective are:

• Raise your head a little when sleeping (using a couple of pillows) can help keep your airways open during sleep.
• Decongest the nose Using a nasal wash with serum or simply blowing your nose before going to bed can help when snoring is due to a cold or nasal congestion.
• Maintain good hydration during the day it will also help thin mucus and reduce the likelihood of congestion at night.

• Gargle before going to bed I was also able to improve the flow in the upper airways.
• Maintain adequate humidity in the bedroom This is important, as dry air can irritate the throat and nasal passages and encourage snoring. A humidifier can help you achieve this.
• Change pillowcases and all bedding regularly to prevent mites, dust, and other allergens from accumulating and contributing to nasal congestion.
• Avoid dairy and heavy foods close to bedtime because they can cause mucus to build up in the throat.

In addition to all these tips, it is essential to have a good sleep hygieneThat is, always go to sleep at the same time, follow a relaxing bedtime routine and create a comfortable environment conducive to sleep in the bedroom.