Snoring and How to Prevent it
About 90 million Americans snore during their sleep, and 37 million others report that snoring affects them nightly. The a major cause of snoring is when air squeezes through a narrow or blocked airway. Other causes include obesity, resting on the back, sleep deprivation and consuming alcohol too close to sleeping time.
There are some instances when you will require to seek medical help so as to treat the underlying condition. Here are some snoring remedies and its various causes.
Control Your Weight
The amount of tissue in the throat might be the reason for your snoring so losing weight will help reduce these tissues. You can easily lose weight by reducing your overall calories intake by taking smaller portions and more healthy foods. It is also important that you exercise regularly.
Nasal Strips or External Nasal Dilator
You can place stick-on nasal strips on the deck of the nose to increase the area in the nasal passage. This way, your breath can be more efficient, and you can reduce or stop the snoring.
You can also try using a nasal dilator, which is a stiffened adhesive strip that is applied on top of the nose across the nostrils. This lowers the resistance to airflow making it easier to breathe.
Sleep on Your Side
If you sleep on your back, you will snore more as compared to when you lie on your side because the tongue and the soft palate collapse to the back of the throat.
By hugging the right full-length body pillow may keep you positioned in the right direction all night long. It is so because the pillow can hold your back and belly.
Some people are born with or undergo an injury that gives them a deviated septum. It is the misalignment of the wall dividing both sides of the nose leading to a restriction in the airflow. This can cause mouth breathing during sleep leading to snoring. It may necessitate a surgery to have the condition corrected.
Get an Oral Appliance
Oral appliances can help in keeping your air passages open making it more easier for you to breath. Snoring can be prevented by this. You will need to see your dentist get the device made.
As much as possible, keep from drinking alcohol at least three hours before sleeping. Alcohol is a relaxing stimulant, and if taken before sleeping, it caused the muscles in the throat to relax more than normal. This will cause you to snore the entire night waking up your spouse.
Snoring can interrupt your sleep as well as that of your partner. Besides it being annoying, it could be an indication of an underlying health problem thus the need to have a doctor check it.