In case you snore, you are not alone since half of the American adults do snore. It occurs when air flows down your throat while you inhale while you sleep. This shakes the comfortable tissues of the throat and causes loud and annoying snoring.
Snoring can interrupt your or your partner’s sleep. Even though it doesn’t bother you that much, you don’t need to ignore it. Snoring can be a sign of a severe health problem, including:
- Obesity
- Sleep deprivation
- Disruptive sleep apnea (clogged airways)
- A problem with your mouth, throat, and nose structure
In other instances, the cause of snoring may be a sleeping position or drinking alcohol before going to bed. Here are ways to give snoring a rest and make you sleep better.
1. Lose Weight
Losing weight will help minimize the amount of flesh in your throat that can cause snoring. You may lose weight by decreasing your total calories by eating less healthy foods. Ensure you exercise regularly every day. You might also consider consulting your doctor or dietitian for help.
2. Change Your Sleeping Position
Sleeping on your back causes the soft palate and tongue base to collapse against the throat’s back wall, causing the sound to vibrate while you sleep. Lying on your side can help avoid this.
According to WebMD, using a body pillow (a full-body pillow that supports the whole body) offers an easy solution. The body pillow allows you to continue sleeping on your side, and that can make a big difference.
Also, sticking tennis balls in the back of the pajamas could prevent you from lying on your back. You can tilt the bed with your head raised and stretched, which opens your nasal airways and can help avoid snoring.
However, this can lead to neck pain. In case snoring continues irrespective of sleep position, disruptive sleep apnea can be a cause. In such cases, visit a Sewell ENT specialist who will recommend other methods of promoting a night of better sleep.
3. Practice Good Sleep Habits
Poor sleeping habits (also recognized as poor sleep “hygiene”) could have a similar effect to drinking alcohol. Working for a long time without getting enough sleep, for instance, means that by the time you finally realize it, you feel tired. You sleep deep and hard, and your muscles become flexible, which causes snoring. So it is good to ensure you get enough sleep when required.
4. Use an External Nasal Expander or Nasal Strips
You may place nasal adhesive strips on the bridge of your nose to help enhance the space in the air passage. This may make your inhalation more effective and eliminate or minimize snoring.
You can also use a nasal expander, a reinforced adhesive tape that you place over the nose through both nostrils. It may reduce resistance to airflow, making breathing easier. Try to use nasal strips to assist in reducing snoring.
5. Treat Long-Lasting Allergies
Allergies may reduce airflow via your nose and force you to inhale through the mouth, enhancing the likelihood that you will snore. Discuss with your doctor about the types of allergy medications, prescription or over-the-counter drugs that can improve your state.
6. Correct Structural Complications in Your Nose
Some individuals are born having or with an injury that causes a deviated septum. It is a defect in the wall separating the sides of your nose, which limits airflow. It can cause mouth breathing while sleeping hence snoring. You may need surgery to correct such a condition. Talk with your doctor.
7. Avoid Or Limit Alcohol Consumption Before Bed
Keep off from alcohol consumption at least 2 hours before going to bed. Alcohol may relax your muscles in the throat and cause snoring.
8. Avoid Having Sedatives Prior to Bedtime
If you experience snoring and take sedatives, visit your doctor about your options. Stopping sedation before bed can relieve snoring.
9. Stop Smoking
Smoking is an unhealthy habit and may make snoring worse. Talk with your doctor about treatments that can help you quit smoking, such as patches or gums.
10. Get Enough Sleep
Ensure you get the 7- 8 hours of sleep you require every night.
11. Use an Oral Device
Mouthpieces are also known as “mouth appliances,” may help keep the airway open, making it easy for one to breathe, preventing snoring. It would be best if you visited your dentist to make one of these devices.
12. Use a Continuous Positive Airway Pressure (CPAP) Machine
If medically applicable, wearing a compressed air cover-up over the nose while sleeping may help keep the air route open. This mode is often commended for obstructive sleep apnea. Utilizing a CPAP machine can alleviate snoring, difficulty breathing while sleeping, long-term sleep apnea, and even insomnia. Additionally, this device can be an effective strategy to not only reduce daytime drowsiness but also to improve quality of life. Over the years, CPAP machines manufacturers have developed devices into user-friendly solutions that will work best for your needs.
13. Use of Palate Implants
Also known as a “pillar procedure,” this treatment mode involves injecting polyester strings into the mouth’s soft palate. It strengthens it in reducing snoring.
14. Get a UPPP (Uvulopalatopharyngoplasty)
This kind of surgery tightens the tissues of the throat, hoping to minimize snoring. LAUPPP (laser-assisted uvulopalatopharyngoplasty) surgery is also available, which is more effective than UPPP.
15. Removing Radiofrequency Tissues (Improving Sleep)
This treatment method uses low-intensity radio waves, which shrinks your soft palate tissue; thus, reduce snoring.
Conclusion
Snoring can interrupt your sleep and your partner’s peaceful sleep. But in addition to being bothersome, it can indicate a severe health problem. Visiting your physician and trying one or more of the treatment options listed above can help you manage your sleep.
In general, get adequate sleep, lie on your side, stop taking alcohol before bed, and take a warm shower if you have a stuffy nose. These simple tips, including the above, comprehensively discussed ways can make a big difference in minimizing snoring.
*This is a collaborative post