Five Simple Ways to Help with Snoring

A majority of the adults snore at one time or the other while sleeping. Most of us would certainly know at least one person who snores. We may pass it off as a joke, but little do we know that snoring is a serious problem not only for the snorer but also his sleeping partner.

People who snore often disturb the sleep of their sleeping partner, which can be quite stressful. As for the snorer, it could be due to an underlying medical condition. It is important to consult a doctor to get the problem diagnosed and ensure that snoring is not due to a serious medical disorder like obstructive sleep apnea. Once serious medical conditions are ruled out, your doctor can suggest medications to prevent snoring. You could also try a few snore solutions to overcome the problem. Here are a few simple ways to help with snoring.

Change Your Sleeping Position

This is one of the most common remedies suggested to prevent snoring. When you sleep on your back, your soft palate and tongue moves to your throat’s back wall. This partially obstructs the flow of air through your throat and causes a vibrating sound while sleeping.

Try to sleep on your side. With this, air flows easily and stops or reduces snoring. You can use a full-length pillow or body pillow to support your whole body. This helps in sleeping on your side and brings about a drastic difference in your snoring problem.

You can also try to sleep with your head in an elevated position. For this, recline your bed with the head up. This helps in opening up the airway passages in your nostril, thus preventing snoring.

Use Anti-Snoring Sprays

An anti-snoring nasal spray is another effective remedy for snoring as it helps in treating nasal congestion and thus you can breathe freely. There are many types of nasal sprays available in the market. The common types of anti-snoring nasal sprays are: antihistamines, anti-cholinergic, decongestants, steroids and mast cell inhibitors.

Understanding what is causing your snoring can help you choose the best anti-snoring spray. You have to choose a medically tested and clinically proven snoring solution so that it is effective at solving your problem. You just have to pump the spray 3-4 times in each nostril to get relief from snoring while you sleep.

Avoid Alcohol, Smoking or Sedatives Before Bedtime

Avoid consuming alcohol for a minimum of three hours before bedtime as this can relax the muscles of your throat, resulting in snoring.

Smoking can worsen your snoring problem. Try to quit snoring. If you need help, consult a doctor and get a prescription of patches or gums, which are safe to use. This can help you quit.

Similar to alcohol, sedatives can also cause the throat muscles to relax. If you are on medically prescribed sedatives, consult your doctor for alternative treatment.

Lose Weight

If you are overweight, excess throat tissues could be causing your snoring. This is true especially if you have gained weight around your neck. This squeezes the throat’s internal diameter, causing it to collapse and triggering snoring. Losing weight can cut down the amount of throat tissues, thus reducing the problem.

Eat small portions of foods rich in nutrients. Exercise regularly. Following a healthy lifestyle can go a long way in maintaining a moderate weight.

Follow Good Sleep Hygiene

Poor sleep hygiene, also referred to as bad sleep habits, has the same effect as that of alcohol. For example, if you are working for long hours without getting sleep, you are likely to be exhausted when you finally hit the bed. You would end up sleeping deep, causing the muscles to get floppier. This leads to snoring. So, make it a habit to practice proper sleep hygiene. Get adequate sleep. Go to bed early and wake up early.

These simple remedies can go a long way in reducing your snoring problem. So, follow these to see a significant improvement. If you still need help, consult a doctor and get the right treatment to overcome the problem. Sometimes, you may need medical treatment for snoring due to chronic allergies, improper anatomical structure of your nose or other conditions.