Snoring is common among American adults; half snore while sleeping. Sleep fills your throat with air, and you breathe in it. This vibration causes your throat to vibrate, resulting in a loud, irritating snore.
If you snore, you might wake up your partner.
No matter how little it bothers you, it should not be ignored. Among the serious health conditions that may cause snoring are:
- Blockage of the airway during sleep (obstructive sleep apnea)
- Having too much weight
- Having difficulty breathing, talking, or chewing
- Depriving yourself of sleep.
Some people sleep on their backs or drink too late in the evening, causing them to snore.
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Best Home Remedies To Reduce Snoring:
Snoring can be a symptom of an underlying medical condition. You may need to see your doctor receive the medical treatment you require.
Many benign factors that cause snoring can be treated at home, such as a change in sleeping position. Snoring, along with its causes and remedies, can be treated in various ways:
1. Lose weight if you are overweight.
Snoring can be reduced when your throat is cleansed in this way. Eat smaller portions and more healthy foods to lose weight by reducing your overall caloric intake. Don’t forget to exercise regularly every day. Also, you might want to consult with a nutritionist or a doctor.
2. Sleep on your side.
Some people experience difficulty breathing when sleeping on their back because the tongue moves to the back of their throats. Snoring may be reduced or stopped by simply sleeping on your side.
3. Raise up the head of your bed.
The four-inch height difference may help you to keep your airways open and reduce snoring.
4. Use nasal strips or an external nasal dilator.
The nasal passages can be widened by placing nasal strips on the bridge of the nose. Snoring can be reduced or eliminated by this. Additionally, you can try a nasal dilator, which is an adhesive strip that’s applied to the nostrils and stiffened.
5. Treat chronic allergies.
Your mouth may have to be used if allergies reduce the airflow through your nose. Snoring is more likely as a result. A prescription or over-the-counter allergy medication may help you, so you should discuss this with your doctor.
6. Correct structural problems in your nose.
Birth defects and injuries can cause deviated septums. There is a restriction in airflow due to the misalignment of the walls between each side of the nose. People who snore breathe through their mouths while sleeping. The condition may require surgery to be corrected. Consult a doctor.
7. Limit or avoid alcohol before bed.
Before going to bed, refrain from drinking alcohol for at least two hours. Snoring is caused by the relaxing of the throat muscles caused by alcohol.
8. Try to avoid sedatives before going to bed at night
If you take sedatives and snore, you might want to speak to a doctor about your options. Snoring may be reduced if you stop using sedatives before bed.
9. Stop smoking.
Snoring can be made worse when you smoke. Several therapies can assist you in quitting – including patches and gum.
10. Get enough sleep.
Your daily sleep needs should be seven to eight hours.
11. Use an oral appliance.
“Oral appliances” are dental mouthpieces that help keep air passages open, allowing you to breathe more easily. As a result, snoring is prevented. These devices can be made by your dentist.
12. Use a CPAP (continuous positive airway pressure) machine.
You can use a pressurized air mask to keep your nasal passage open while sleeping if your doctor suggests it. In the treatment of obstructive sleep apnea, this technique is often recommended.
13. Wear palatal implants.
In pillar treatment, the soft palate is injected with braided strands of polyester filament. The stiffening process reduces snoring.
14. Get UPPP (uvulopalatopharyngoplasty).
Surgery of this type aims to reduce snoring by tightening throat tissue. A laser-assisted uvulopalatopharyngoplasty (LAUPPP) is also available sometimes more effectively than UPPP.
15. Radiofrequency tissue ablation (somnoplasty).
Using radio waves, this new treatment reduces snoring by shrinking the tissues on your soft palate.
Use Of Anti-Snoring products
Anti Snoring products are the best way to reduce your snoring if lifestyle changes don’t make a significant difference.
- Your bedroom should be humidified. Keep your bedroom moist so that you don’t dry out your nasal membranes and create that rattling snoring sound.
- HEPA filters should be used in air purifiers. Allergic rhinitis sufferers will benefit from this, as it will clear the air in their bedroom of any allergens that cause nasal congestion.
- A mouthpiece that prevents snoring can be fitted to you. Dentists have designed them so that when you sleep, your tongue will be pulled forward or your lower jaw will be tilted forward. By widening the airway, respiration becomes easier.
- Ventilate your nose. While they look like earplugs, they keep your nostrils open during sleep, reducing snoring.
- If you snore, you may want to consider a wedge pillow. In this position, the airways are maintained wide open.
- Wear anti-snoring pyjamas to stay on your side. As you sleep on your side, these devices will help prevent snoring. A tennis ball may be inserted into a pocket in these or an inflatable belt may be around your midsection. In order to recover from rolling onto your back, you need to roll onto your side.
- Use a neti pot to rinse your nasal passages with saline. When you’re dealing with seasonal allergies or an illness that causes nasal congestion, these work well to clear the airways.
- If you are sick, take an over-the-counter nasal decongestant. Additionally, these will help relieve snoring and nasal congestion, making you feel less miserable from your cold.
Medical Treatments for Snoring
Snoring products and lifestyle changes are not always enough. If you still have trouble sleeping because of snoring, it may be time to seek medical help. Various options are available here.
The most effective treatment for sleep apnea is continuous positive airway pressure (CPAP). You will need to have a sleep study done and be diagnosed with sleep apnea first if your snoring is caused by sleep apnea. CPAP machines are then fitted by the sleep doctor.
You wear a sleep mask while wearing one of these devices. The tube delivers consistent air pressure, preventing snoring and sleep apnea by keeping the airways open.
In order to address specific blocks in your airway that cause snoring, a number of surgical procedures have been developed:
- By realigning the septum (the cartilage piece between your nostrils), better airflow is achieved.
- Uvulopalatopharyngoplasty (UPPP) or UP3 removes part of the soft palate as well as the uvula from your throat. During an uvuloplasty, the uvula is removed, opening up the throat behind the soft palate.
- By using heat, somnoplasty shrinks your throat tissues and opens up your airway.
- An enlarged tonsil or adenoids is removed during a tonsillectomy, opening up the throat. Sleep apnea or snoring assessment is one of the most common procedures for children.
Summary: Tips To Cope-Up With Snoring
Sleep can be disrupted by snoring. But it may be an indication of a more serious illness besides being annoying.
Try one of the treatment options listed above and talk to your doctor if you aren’t getting adequate sleep.
What to do if your partner is snoring and you can’t sleep
You are most likely aware of how noise can keep you awake at night if you share your house or bedroom with someone who snores. While it’s ideal if your partner stops their snoring altogether, it’s possible the end result might be less or less loud snoring.
Work on training yourself to sleep better despite your partner’s snoring while your partner tries to stop it. During this period, you’ll be able to prevent insomnia and deprivation of sleep, or, if their snoring never goes away completely, then you’ll be able to sleep easier.
- Before going to bed, you’re exhausted. You’ll find that the more tired you are at bedtime, whether that comes from a long day or a morning workout.
- Make sure you are calm before going to bed. Follow a bedtime routine that includes a warm bath, reading a boring book, and using essential oils. Afterwards, practice deep breathing, progressive muscle relaxation, or visualization to stay calm.
- Put a better noise in its place. Consider buying a white noise machine or downloading an app. You can also find sound libraries with different coloured noises, ambient sounds, as well as soft music to soothe your ears.
- Put earplugs in. You can find a pair you like in various sizes and materials.
So, these were the top ways to stop snoring. Also, I have shared points to deal with snoring in your relationship.
Hope it helps you!
