Snoring and How to Prevent it
About 90 million Americans snore during their sleep, and 37 million others report that snoring affects them nightly. Normally, snoring occurs as a result of air being squeezed through a narrow or blocked airway. Other possible causes of the condition include drinking alcohol a few minutes to bed, sleeping on your back, obesity and sleep deprivation.
There are some instances when you will require to seek medical help so as to treat the underlying condition. Below are some ways in which snoring can be treated depending on its causes.
Control Your Weight
The amount of tissue in the throat might be the reason for your snoring so losing weight will help reduce these tissues. You can easily lose weight by reducing your overall calories intake by taking smaller portions and more healthy foods. 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 makes the breathing more regular and it reduces or eliminates the snoring.
Alternatively, you can use the nasal dilator which is a hardened adhesive strip that is stuck on top of the nose across the nostrils. This lowers the resistance to airflow making it easier to breathe.
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. This is because it can hold your back and belly.
There are people born with a deviated septum, or others get it as a result of an injury. Deviated septum is the misalignment of the wall that separates both sides of the nose restricting airflow. It may cause mouth breathing while sleeping which results in snoring. It may necessitate a surgery to have the condition 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 prevents any instances of snoring. Visit your doctor and have the device done.
Avoid drinking alcohol for at least three hours prior bedtime. Being a relaxing stimulant, alcohol, if taken a few minutes before bedtime will cause the throat muscles to rest more than is usual. This results in loud snores during the night.
Snoring can interrupt your sleep as well as that of your partner. It could also possibly mean that you have a health issue that needs the doctor’s attention.