7 Proven ways to get rid of Snoring-Snoring is annoying when family members want to get some sleep. However, it could also be a symptom of obstructive sleep apnea, a potentially dangerous disorder that causes frequent breathing pauses during the night.
According to an ear, nose, and throat doctor, snoring and sleep apnea frequently coexist. He explains why identifying the source of your snoring is crucial and how to stop it so that everyone can get some rest.
What causes snoring?
Anyone can snore, including men, women, and children. In fact, snoring is extremely typical in children. However, men and those who are overweight tend to experience it more frequently. And as you age, it frequently gets worse. Snoring happens when your airway is restricted while you’re asleep. As air tries to push through the vibrating soft tissues.
Some snorers just have the habit. However, obesity is a common underlying issue that contributes to snoring.
- structural problems with the nose, like a deviated septum
- increased adenoids or tonsils
- chronic congestion and stuffiness
Snoring and sleep apnea
Snoring is not hazardous on its own. However, it might indicate obstructive sleep apnea. You experience this sleep condition, which causes you to repeatedly stop breathing for a few seconds at a time.
If you have sleep apnea, you probably feel exhausted when you wake up after a night’s rest. You could find it difficult to focus at work or school because you feel sleepy during the day. Some people doze off during the day, which raises the danger of car accidents or workplace mishaps.
Snoring treatment is important for those who have sleep apnea for health reasons. Sleep apnea can cause major health issues if left untreated, such as:
- High blood pressure
- Heart issues, including heart failure and heart attacks.
- Stroke.
- Diabetes.
How to treat snoring
Change Your Sleep Position
The soft palate and base of the tongue collapse to the back side of the throat when you are on your back, which causes a vibrating sound while you are sleeping. To avoid this, try sleeping on your side.
There is a simple solution: use a body pillow, which supports your complete body. It can significantly alter your sleep position and allow you to continue on your side. Alternatively, you can recline the bed with the head raised and extended, which will open up your nasal airway passages and possibly stop you from snoring.
Tennis balls taped to the back of your pajamas can also help you avoid sleeping on your back. A neck ache could result from this. Obstructive sleep apnea may be the culprit if snoring persists regardless of sleep position. In this situation, visit a doctor.
Practice Good Sleep Hygiene
Bad sleep habits (also known as poor sleep “hygiene”) can have an effect similar to that of drinking alcohol. Working long hours without enough sleep for example means when you finally hit the sack you’re overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.
Lose Weight.
Some people benefit from weight loss, but not everyone. Even those who are thin snore. Weight loss may be helpful if you snore now but did not snore before gaining weight. If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.
Avoid Alcohol.
Alcohol and sedatives lower the resting tone of the muscles in your throat, which increases the likelihood that you’ll snore. Alcohol consumption four to five hours prior to bedtime exacerbates snoring. After consuming alcohol, people who don’t often snore will start doing so.
Open your nose
Snoring can be reduced by opening your nasal airways at night. To increase airflow, adhesive nasal strips are applied to the bridge of the nose. These lift the nostrils. Nasal dilators are another choice; you place them into the nostrils to widen the nasal opening. Strips and dilators are both inexpensive and accessible at the pharmacy.
Change Your Pillows
Snoring may be caused by allergens in your pillow and bedroom. When was the ceiling fan above your head last dusted? Change up your pillows? Pillow dust mite accumulation might result in allergic responses and snoring. Another typical irritant that you breathe in while pets sleep on the bed is animal dander.
These items can be causing your snoring if you feel great during the day but congested at night. To keep dust mites and allergens to a minimum, put your pillows in the air fluff cycle once every few weeks and replace them every six months. and exclude pets from the bedroom. Before investing money in specialized pillows made to stop snoring, exercise caution. They may be effective in curing nasal problems if your head is propped up, but they can also lead to neck stiffness.
Stay Well Hydrated
Drink a lot of water. When you’re dehydrated, your soft palate and nasal secretions grow stickier. This can result in greater snoring. The Institute of Medicine recommends that healthy adults consume between 11 and 16 cups of water daily (including all liquids and food).
Slaughter advises getting enough sleep, sleeping on your side, abstaining from alcohol before bed, and taking a hot shower if your nasal passages are congested. These straightforward procedures can significantly reduce snoring.
