Introduction
Snoring can be really frustrating for those who are close to you. On the other hand, it could be an indication of obstructive sleep apnea, which is a potentially life-threatening illness that causes a person to repeatedly stop breathing while they are sleeping.
The question now is, what is the most successful approach to get rid of snoring? The following information will assist you in determining which option is most suitable for you and your loved ones.
What Cause Snoring?
Snoring occurs when the airway becomes clogged while the person is sleeping. Because the air is trying to get through the soft tissues, these tissues vibrate.
This results in the audible honks and snorts that cause your significant other to threaten to kick you out of the bedroom and cause some obstructive sleep apnea.
Snoring is something that comes naturally to certain people. However, in many cases, snoring is brought on by an underlying disease such as:
- Alcohol consumption
- Smoking
- Obesity
- Poor sleep habits
- Nasal congestion
- Use of certain medications
7 Most Effective Ways To Stop Snoring
If you or your partner snore regularly or occasionally, you might wonder how to stop snoring. You’re not alone. In people between 30 and 60 years old, 44% of males and 28% of women snore1 regularly. Over age 60, nearly half of all persons snore2 regularly. (Source: National Library Of Medicine)
Snoring is the sound that arises from air moving through your airway while it is partially clogged. Tissues at the head of your airway touch each other and vibrate, making you snore. Virtually all individuals snore occasionally.
Use A Nasal Strip Or Dilator
Nasal dilators, both those worn internally and those worn externally, are designed to make breathing easier while the user is sleeping. As a consequence of this, they might lessen your tendency to snore.
These handheld gadgets can be purchased over the counter at most retail pharmacies as well as online at a price that is competitively inexpensive.
Both kinds of nasal dilators take the form of thin, bendable strips that work by applying tension to the nasal passages in order to widen them.
The adhesive is used to attach a nasal strip, also known as an external dilator, to the skin on the outside of snoring. It does this by pulling outward as it strives to maintain its shape, which in turn lifts the skin on the nose and opens the nasal passageways.
A nasal dilator that is placed internally performs a similar function but does so from the inside. It does not pull on the outside of the nose as one might expect but rather pushes outward.
Studies have shown that both external and internal dilators can reduce snoring, but studies also reveal that internal dilators are typically more effective and help to reduce sleep apnea, snoring as well as sleep problems.
Change Your Sleep Position
If you’re a snorer, you know how annoying it can be for you and your partner. But did you know that changing your sleep position can help to stop snoring?
There are a few different sleep positions that can help reduce or eliminate snoring. One is to sleep on your side. This can help keep your airway open and prevent snoring.
Another position is to sleep on your stomach. This can also help keep your airway open. However, it’s important to note that sleeping on your stomach can put a strain on your back and neck.
If you’re a snorer, try changing your sleep position and see if it makes a difference. You (and your partner) will be glad you did!
Use A Humidifier
A humidifier can help to stop snoring by keeping the air in your bedroom moist. This will help to keep your throat and nasal passages from drying out, which can lead to snoring.
Try Mouth Exercises
There are a number of mouth exercises you can do to help stop snoring. One such exercise is to place your tongue behind your top teeth and then slide it back and forth.
You can also try curling your tongue up and then down. These exercises help to strengthen the muscles in your mouth and throat, which can help to reduce or even eliminate snoring.
Elevate Your Head
If you want to stop snoring, one of the best things you can do is elevate your head while you sleep. This will help to keep your airway clear and prevent snoring. There are a few different ways that you can elevate your head while you sleep.
One way is to use a pillow. Another way is to use a sleep wedge. A sleeping wedge is a piece of foam that you can put under your mattress to elevate your head.
Whichever way you choose to elevate your head, make sure that you do it so that your head is higher than your chest. This will help to keep your airway clear and prevent snoring.
Don’t Drink Alcohol
There are a few things you can do to reduce your chances of snoring, and one of them is to avoid drinking alcohol before bed. Alcohol relaxes the muscles in your throat, which can lead to snoring. So if you want to avoid snoring, it’s best to avoid drinking alcohol before bed.
Don’t Smoke
There are many other reasons to quit smoking, including reducing your risk of cancer, heart disease, and other health problems. So if you’re looking for a reason to quit smoking, reducing your risk of snoring is a good one.
Reduce Your Overall Body Mass
Losing weight is one of the first and most significant therapies that doctors and specialists advise patients to try for snoring. Those who are already overweight or obese are the only ones who should follow this advice, obviously.
3 Ways That Doctor-approved To Stop Snoring
If you’re one of the many people who suffer from snoring, you know how frustrating it can be. Not only does it disrupt your sleep, but it can also be a source of embarrassment. The good news is that there are a few doctor-approved ways to stop snoring.
Embrace The Use Of The CPAP.
Continuous positive airway pressure (CPAP) therapy is widely regarded as the most effective treatment option for both snoring and sleep apnea.
While you sleep, you put on a mask that covers your nose or mouth and has a tube that pushes air into your airways. While you are dozing off, the compressed air will keep your airways open.
Get Your Mouth Measured For An Oral Device
If you find that a CPAP is uncomfortable for you to use, an oral appliance may be able to help you stop snoring. These devices, which resemble mouthguards, are worn during sleep to maintain a position that keeps the airway open by holding the lower jaw forward.
Conclusion
If you want to have a healthy sleep condition, you need to pay more attention to your sleep. You will find that the aforementioned strategies are helpful, and we sincerely hope that this knowledge will also be useful to you.
