Snoring is a common problem that affects several people. It is caused by the vibration of tissues in your throat when the air is passing through. Snoring can disrupt your sleep or your partner’s. Additionally, it can be an indication of serious health conditions like obesity, sleep apnea, or other issues with your nose, throat, or mouth. Fortunately, there are different measures you can take to resolve this challenge. Read on to learn the proven methods that will help you easily stop snoring.
Lose Weight
The first thing you should know is that snoring can be a sign of obesity which can also impact your health in different ways. If you are overweight, you can try to focus on losing some weight since you may have additional tissues in the throat that cause snoring. Excessive tissues around your neck will squeeze the internal diameter of the throat and will trigger snoring. You can reduce weight by taking fewer calories and eating healthy foods. You can visit a nutritionist for help if you have a problem with snoring. Regular exercise can also help you address this challenge.
Use Sleeping Aids
There is a chance that you snore so much due to an underlying condition, or perhaps the other methods are not really working out for you. In this event, it’s a good idea to look into using a sleeping aid to help you out. The sleeping aid reviews found at https://snoringhq.com/ go over a variety of options such as anti-snore pillows or a position trainer to eliminate your snoring problem. Alternatively, if the problem is severe, you might want to consider getting surgery, and in this investment, along with your research, you need to consult with a doctor as well.
Get Enough Sleep
Getting enough sleep, about seven hours per night can help you stop snoring. Experienced wellness professionals explain that children should get at least 12 hours of sleep to prevent snoring. Good sleep helps the body’s muscles relax, ensuring they don’t block airways, which can cause snoring.
Sleep on Your Side
Sleeping on your back can cause the tongue to move to the back of your throat and block your airways. This will partially obstruct airflow which causes snoring. Therefore, you should consider sleeping on your side. When you sleep on your side, air will flow easily which will help reduce or completely stop snoring.
Raise Your head
You must use a special pillow to raise your head when sleeping. You should raise your head about four inches to keep your airways open. This will significantly reduce snoring. If you can’t get a special pillow, you can find something to raise your bed to improve your breathing.
Use Nasal Strips
You can use an external nasal dilator or nasal strips that can be applied to the bridge of your nose to ease nasal air passage. These strips also help clear the passage of air in the nostrils. They also play a pivotal role in helping reduce resistance to enhance breathing when you are sleeping. In other words, nasal strips help increase the space in your nostrils to facilitate breathing.
Treat Nasal Congestion
If you have allergies or your septum is deviated, this can limit the airflow in your nose and cause snoring. This may end up forcing you to breathe through your mouth which will cause snoring. You can ask your doctor for a prescription steroid spray for chronic congestion. For a defect like a deviated septum, surgery may be required to correct the problem. You will need to visit a doctor who will diagnose you and recommend the appropriate treatment.
Avoid Alcohol
Alcohol and sedatives can affect the muscles in your throat since they will not get proper rest. Many people believe that alcohol can make them sleep easily, but this is not always the case. Drinking alcohol will worsen your snoring problem. Before you take sedatives, you must consult with your doctor.
The challenge with sedatives and alcohol is that they depress the central nervous system which will cause excessive muscle relaxation including the tissues found in your throat. This will lead to snoring when you sleep. Additionally, smoking can contribute to snoring. You can resolve this issue by quitting. Getting rid of that habit also comes with several health benefits.
Stay Well-Hydrated
You must drink plenty of fluids to prevent your soft palate from becoming stickier when your body is dehydrated. When the nasal passages are dry, there are likely chances that you will snore at night when you sleep. Drinking enough fluids also helps improve blood and oxygen circulation in your body. On average, you must drink at least one and a half liters of fluids per day.
Snoring can be irritating to your partner, but the good thing is that there are different measures you can take to resolve it. Make sure you get enough sleep and avoid smoking or alcohol before going to bed. You also need to sleep on your side or elevate your head when you sleep. If you feel that it is becoming a big problem, you should visit your doctor.
