How to stop snoring: Know the Best 8 Remedies

Maybe you are among that 45% of snoring adults, or you may know someone like that. If you have a snoring partner, you will understand how snoring can disturb your sleep. Snoring is a serious matter of concern. Even if snoring does not disrupt your sleep, you should not ignore this symptom anyway. So, looking for the best snoring remedies to help yourself or your partner can be a brilliant decision. As you breathe during sleep, air passes through your throat, and snoring occurs. It brings the relaxed tissues into vibration, leading to unwanted noise. Almost half of the people in the USA face this issue.
Snoring can be a symptom of serious health conditions like OSA (Obstructive Sleep Apnea), obesity, sleep deprivation, or maybe some issues with your nose or throat structure. If you snore, it may indicate that the structure of your mouth or nose has something you need to take care of.

How would you know that you snore?

If your snoring wakes up your partner, you will get to know that. You can keep the voice-activated recorder on if you sleep all by yourself. It will pick up the sound if you snore.

What leads to snoring?

There are several reasons behind snoring like your sleep position, health conditions like colds and coughs, allergies, etc., the anatomy of your sinuses, your mouth structure, alcohol consumption, weight loss, etc. There is also the possibility of having a deviated septum, i.e., a small wall formed defectively between the nostrils. It may cause breathing issues and gives way to snoring. It can be due to some defective formation by birth or may be due to some accident.
If the soft palate, the upper part of the mouth, is thick and low, this can narrow your airway and make you snore. When the uvula, the piece of tissue hanging from the soft palate, is longer, it can also cause snoring. These are generally unchangeable things you are born with; but you can undergo surgery for corrections. An experienced professional can help you with this. But the snoring issues may get worse if you are overweight. Medication can also be the reason why you snore while sleeping. Sedatives make you feel sleepy and relax your muscles and tongue. Some antidepressant medicines lead to weight gain and gradually cause sleep apnea. It is always better to contact a sleep specialist or visit a sleep clinic to treat your sleep issues.                                                                                                                                     

  How to stop snoring – Know the best possible ways

Certain changes in your lifestyle can make things better and help you get better sleep.

Try to sleep on one side

You know, it is undoubtedly one of the easiest snoring remedies that you can try to help someone who snores. Your tongue may move a little back into your throat when sleeping on your back. This partly prevents airflow to your throat. But sleeping on one side can do its best to help you get rid of snoring. Also, try to use a pillow that supports your entire body.

Make sure that you are sleeping for sufficient hours

An adult requires proper sleep for 7-9 hours each night. If you have insomnia or are sleep-deprived, it can increase the chances of snoring. It is so because once the throat muscles are relaxed, they cause airway obstruction. At the same time, snoring can cause interrupted sleep, leading to a poor sleep cycle.

Check your bodyweight

There is a high probability that your extra pounds prevent you from sleeping peacefully. This may sound a bit off-track, but it is true. An overweight person can face snoring problems. Try to check your body weight if you have not done it yet. Losing weight is easier when you indulge in a healthy diet, regular exercise, and say no to junk foods. If regular exercises seem boring, you can find a favorite sport of yours. And for a good diet, you can talk to a professional dietitian or nutritionist.

Use nasal strips or a nasal dilator

Nasal strips are one of the effective snoring remedies. It may help you improve the path in the nasal passage. You can place these stick-on nasal strips on the nose bridge and increase the area of nasal passage. This can make your breathing more effective and eliminate the chances of snoring. The nasal dilator is another important tool to help you sleep well. You can place these adhesive strips on the top of your nose. It can reduce airflow resistance and help with easy breathing.

Try to avoid alcohol consumption before bed

Right before your bedtime, try to avoid alcohol consumption. Since alcohol relaxes the muscles, the chances of snoring increase. Many will say that a small amount of alcohol may not cause health issues. However, you have to stop drinking at least three hours before bedtime to stop snoring. Not only that, alcohol can disrupt your REM sleep phase, in which one forms memories and have dreams.

No sedatives before bed

If you are on sedatives, consult your healthcare provider for some alternative ways. When you stop taking sedatives before bed, snoring will eventually reduce.  

Quit smoking

Smoking can be one of the sole reasons for several health issues including snoring. If you smoke, it could a major reason for worsening your snoring habit. Smoking increases OSA risks and worsens the situation. Therapies like gum patches may help in quitting this life-risking habit.

If you are looking for effective ways to stop snoring, try treating your allergies first. This can reduce airflow via your nasal path when you suffer from allergies. So, you will have to breathe with your mouth, and as a result, snoring will happen. Get in touch with professionals to reduce allergies with liquids, nasal sprays and more. Apart from these snoring remedies, you can go for oral appliances suggested by the specialists. Increasing the upper airway reduces the chance of snoring. Though snoring may seem natural to many, it can be a alarming symptom of some severe health issues that you should be aware of.

Note: The article is meant for general awareness of the readers. The information can’t be used as a substitute to a medical prescription or diagnosis by a medical professional. In case you experience above or related symptoms, kindly consult a registered medical professional.

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