Chances are that you are one of those adults who snore occasionally or at least know someone who does. Furthermore, snoring is often the reason behind problematic marriages where spouses are forced to get different rooms for a good night’s sleep.
In addition to it being of nuisance value, it is found that 75% of individuals who snore have obstructive sleep apnea. This means that the individual suffering from this condition experiences obstructed breathing for short periods during sleep. This subsequently increases the risk of heart diseases.
There are a number of over-the-counter as well as prescription medicines and treatment therapies one can employ. However, before you do so, consider fighting these causes of sleepiness and fatigue that very are the cause of snoring.
How to Stop Snoring?
- Making Changes to the Position you Sleep in
For many, lying on their back makes the base of the tongue and the soft palate collapse to the posterior wall of the throat. This causes vibrating sounds when one is asleep. Hence, for many, a simple change in sleeping posture, such as sleeping on their sides helps solve the problem. Consider investing in a body pillow that is designed to support your entire body; allowing you to comfortably maintain your position through the night.
Another solution is to get your bed reclined in a way that your head is up and extended. This helps in opening up the nasal airway passages and prevents snoring. However, this isn’t the most practical and comfortable solution. If your snoring still continues in spite of these changes, you may be experiencing obstructive sleep apnea.
- Weight Loss
Many times, weight gain is known to be a common precedent for snoring. If you end up gaining weight around your neck area, chances are the extra pounds squeeze the internal diameter of the throat making is more vulnerable to collapse while you sleep. Weight loss is often an effective way to prevent snoring.
- Minimize Alcohol Consumption
Alcohol and sedatives are known to affect the resting tone of the muscles that you have in the back of your throat. This increases the chances of snoring. Many people who don’t snore on a routine basis tend to do so when they drink alcohol.
- Creating Good Sleeping Habits
Poor sleep habits tend to impact snoring just the way drinking alcohol does. Long working hours, partying late into the night, and not getting a requisite 8 hours of sleep every day is a sure-shot way to start snoring.
- Getting your Nasal Passages Opened up
If you realize that your snoring is starting from your nose, chances are that your nasal passage is blocked. If your nose is narrowed or clogged due to a block or an ongoing cold, the air that moves fast through it tends to produce a snoring sound. It is recommended that you take a hot shower and rinse out your nose before going to bed. Taking hot water steam is also a great way to unclog your nasal passage. You can also find nasal strips at pharmacies. These allow you to lift the nasal passages and lift them up.
- Changing your Pillows
It often happens that the allergens that exist in your bedroom or your bedding result in snoring. Make sure you replace your pillows, wash your pillow covers or clean your overhead ceiling fan on a regular basis. Snoring is often a consequence of dust mites that gather in pillows and blankets.
Finally, most patients who have questions on “how to stop snoring?” tend to come back with a simple prescription of keeping oneself sufficiently hydrated. Overall it is important that you get enough sleep, avoid alcohol consumption before bedtime, and lead a disciplined life for a snore-free sleep!