6 Effective Ways to Tackle Snoring

6 Effective Ways to Tackle Snoring : Snoring might seem like a funny sound, but once it gets louder and unstoppable, it can get worrying. Not only is it worrying, but a bit embarrassing as it keeps people up at night, too! This may happen for several reasons, mainly caused due to your throat tissues feeling TOO relaxed.

In some cases, snoring isn’t something to be scared about, though in other cases, it may get serious. With rates of obesity and sleep apnea increasing, it’s time to learn how to stop snoring once and for all!

Besides a CPAP machine or other therapies, you can start tackling the snoring issue at home. So read on as I show you the best remedies to tackle snoring!

Six Effective Ways to Tackle Snoring

Snoring is caused by a variety of reasons, maybe from what you eat, sleep deprivation, or it may be an underlying disorder. Whatever may be the case, treat mild to severe snoring with these six tips (under the supervision and acceptance of a medical professional, of course!):

Eat Better and Lose Weight If You Need To

One of the main causes of snoring is being overweight, coming from excess tissue at the back of your throat. If you are overweight or obese, it’s time to start eating the right food and portion sizes to shed some of the pounds.

I recommend that you reduce your caloric intake and begin exercising daily. Not only does it help reduce snoring, but it also helps in improving your quality of sleep and other aspects of health. You might want to consider visiting a nutritionist or your doctor for further advice, based on your nutritional needs.

Change Your Sleeping Position

Do you usually sleep on your back? While it might seem comfortable for you, it might actually cause your tongue to move to the back of your throat. This blocks your airflow a bit, causing you to snore. That’s why it’s best to sleep on your side, which allows air to flow better to reduce or completely stop the snores.

You can also raise the head of your bed or add extra pillows when sleeping. Raising your head a bit can keep the airways open, reducing the snoring.

If you have trouble snoozing, consider investing in an adjustable bed. The bed’s ability to maneuver into positions that make you the most comfortable and to keep the head slightly elevated from the body could be just the ticket to deliver a full, restful evening of sleep.

Use Nasal Strips or Change Your Nose Structural Problems

Is your snoring caused by an inability to breathe? You might want to consider using stick-on nasal strips, which are placed on your nose bridge to increase space inside your nasal passage. This eases your breathing, helping with snoring.

Another alternative are nasal dilators, which you apply on the nose and across your nostrils. This decreases airflow resistance, making breathing easier and reducing snores.

If you have any allergies, then consider treating these chronic allergies that reduce nose airflow. With reduced nose airflow, you breathe through the mouth, which may be what causes your snores. Talk with your doctor about what medication or household changes you need to make to improve the condition.

Besides this, have your nosed check to see if you have sustained injuries or have a condition that misaligned your nose, restricting airflow. This isn’t likely, but it doesn’t hurt to get yourself checked!

Reduce Consumption of Vices, Sedatives

Staking sedatives doesn’t only relax you to sleep, but it also relaxes the back of your throat. As a result, you snore! Consider talking to your doctor for alternative options to sedatives, which can ease the snores.

Also, avoid or quit using vices. Smoking is unhealthy and is known to worsen snoring. The same goes for alcohol, which relaxes your throat muscles. If you do have a drink or two, time it at least three hours before bedtime.

Improve Your Sleep Hygiene and Get Enough Sleep

Did you know that sleep deprivation can also cause snoring? That’s why you need to have around seven to nine hours of sleep every night! Have a consistent sleep schedule that keeps you healthy and well-rested.

If you’re having trouble sleeping, then improve your sleep hygiene and reduce any stress before bedtime. Avoid taking large meals before sleeping and have a bedtime ritual to relax your body into rest mode.

Using Oral Appliances, CPAP, or Other Medical Treatments

Are your snores extremely loud and caused by a sleeping condition? If so, here are your options, depending on what the doctor recommends:

– Oral appliances, or dental mouthpieces, keep air passages open, easing your breathing.
– CPAP machines keep airways open; you can find some at Easy CPAP, they are used to treat sleep apnea.
– Palatal implants, or a pillar procedure, refers to the injection of polyester filament strands to the mouth’s soft palate, stiffening it too, lessen snores.
– UPPP, or uvulopalatopharyngoplasty, is a surgery which tightens throat tissue. Laser-assisted UPPP may be more effective than UPPP.
– Radiofrequency tissue ablation, or a somnoplasty, is a new treatment that utilizes radio waves, shrinking your soft palate’s tissue.

Conclusion

Snoring can really disrupt you and your partner’s life, from the sound down to any health conditions that may be connected with it. Fortunately, there are ways to treat it, whether using home remedies or medical therapies. If the snoring persists, as well as other different symptoms that affect your sleep, then it’s time to consult your doctor to take action.

Hopefully, this article on how to tackle and lessen the snores helped you out! So don’t wait any longer and start following these tips today.

If you have any questions or want to share your tips on lessening the snores, then comment below. Your thoughts are much appreciated.