Snoring and How to Prevent it
A report by the National Sleep Foundation, about 90 million Americans snore when they sleep, and 37 million people report that it changes them nightly. Snoring is a result of air being pressed through a narrow or blocked airway. Other causes of snoring include obesity, sleep deprivation, sleeping on your back, drinking alcohol when it’s too close to bedtime.
In some cases of snoring, it is crucial to seek a doctor’s care in order to get the medical treatment you need to address the underlying condition. Here are some snoring remedies and its various causes.
Check Your Weight
Losing weight helps un reducing the amount of tissue in the throat that might be causing the snoring. By reducing your overall calories intake and eating more healthy foods, you can lose weight. 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
Sleeping on your back causes you to snore more than it would when lying on your side, simply because in the back position the tongue and the soft palate will collapse to the back of your throat.
Buying a full-length body pillow is a great way to solve this as it may keep you snoozing the right direction for the night. The reason is that it is capable of holding your back and belly.
Correct any Structural Problems in your Nose: There are people who are born with or encounter injuries that leave them with a deviated septum. A deviated septum refers to the misalignment of the wall the two sides of the nose which restricts airflow. This may lead to mouth breathing during sleep which results in snoring. It may be important that you undergo surgery to have the problem corrected.
Get an Oral Appliance
Dental mouthpieces, referred to as oral appliances can assist in keeping your air passages open thus making it easier for you to breathe. This will prevent snoring. Talk to your dentist and have him design one of these devices for you.
Avoid Alcohol Before Going to Bed: It is advisable that you restrain from taking alcohol at least three hours before bed. A alcohol is a relaxing stimulant, therefore, if you take it before going to sleep, it causes the muscles in your throat to relax more than is normal. This results in loud snores during the night.
Snoring can disrupt your sleep as well as that of your spouse. Besides it being irritable, it can be a sign of a serious health problem thus the need to see your doctor have it put under control.