Snoring is a common fact all over the world. According to the American Academy of Otolaryngology (AAO), about 45 percent of American adults snore and 25 percent do snore on a regular basis. Usually, Snoring is more common in men than women and can get worse with age.
Changes in a certain lifestyle can remedy snoring. Still, some people need medical treatment if their snoring is linked to a sleep disorder.
Causes of Snoring
- when you are asleep the tissues in your nose and tongue relax and narrow your airway. Airflow is constricted, causing a vibrating sound.
- Sometimes, your mouth’s anatomy can also cause snores. People having enlarged tissues and tonsils that hinder airflow generally produce mild snores.
- Overweight can also cause snoring due to excess fat buildup on your neck that narrows your airways when you lie down.
- Snoring is one of the symptoms of a serious health condition called sleep apnea. This happens when your breathing slows down remarkably or you stop breathing for more than 10 seconds at a time while sleeping.
Remedies of Snoring
In some instances of snoring, it’s crucial to seek a doctor’s care so that you can get the medical treatment you need to address the underlying condition.
Here are some remedies usually used to treat snoring and its various causes:
If You Are Overweight, Lose Weight
Weight loss will help reduce the amount of tissue in the throat which might be causing your snoring. you can lose weight by cutting off your calories through a balance diet.
Sleep On Your Side
Sometimes sleeping on your back causes the tongue to move to the back of the throat, which blocks airflow partly through your throat.
Sleeping on your side may be all you miss to do to allow air to flow easily and minimize or stop your snoring.
Raise Your Head Up Off Your Bed
your snoring can be minimized by elevating the head of your bed by four inches by keeping your airways open.
Use Nasal Strips or An External Nasal Dilator
Put Stick-on nasal strips on the bridge of the nose in order to help increase the space in the nasal passage. This can help to make your breathing more effective and reduce or eliminate your snoring.
You can also try a nasal dilator, which is a stiffened adhesive strip that is applied on top of the nose across the nostrils. This can minimize airflow resistance, making it easier to breathe.
Heal Chronic Allergies
Allergies can lessen airflow through your nose, which compels you to breathe through your mouth. This hike the tendency of snoring.
Talk to your physician about what types of over-the-counter or prescription allergy medications may correct your condition.
Remedy Structural Problems In Your Nose
Some people are born with or encounter an injury that results in a deviated septum. This is the misadjustment of the wall that separates both sides of the nose, which restricts airflow.
It may results in mouth breathing during sleep and cause snoring. It may be crucial to get surgery to cure this condition.
Avoid Alcohol Before Bed and Quit Smoking
Try not to take alcohol for at least two hours before your bedtime. Alcohol can relax the throat muscles, resulting in snoring.
Smoking is a hazardous habit that can worsen your snoring. Consult your doctor about therapies like gum or patches that can help you quit.
Avoid Taking Sedatives Before Bed
If you snore and take sedatives, consult your doctor to see what your options are. Quitting the use of sedative before bed may ease your snoring.
Get Enough and Sound Sleep
Get the recommended seven to eight hours of sound sleep that you need each night.