Snoring usually happens when there is no free air flow. In case your airway is narrow or blocked, the tissues of the upper airway begin to vibrate and cause the sound known as snores. It can be really irritating sounds that disrupt your and your partner’s sleep.
Snoring is a serious health condition, it can lead to obstructive sleep apnea (OSA), obesity, sleep deprivation and should not be ignored.
Snoring may occur due to a blocked nose owing to cough and cold, it can happen simply due to sleeping on your back or due to consuming alcohol before bedtime. Certain home remedies and lifestyle changes for snoring can help you to a great extent:
Try to sleep on your side
Sleeping positions are an important factor when it comes to snoring. If you sleep on your back, it may cause your tongue to move to the back of your throat. This results in partial blocking of airflow. Sleeping on your side may fix this problem. It allows air to flow easily and reduces or stops the snoring.
Get enough sleep
Make sure you get adequate sleep every night. As an adult at least 7-8 hours of sleep is necessary. Sleep deprivation increases the risk of snoring as your throat muscles relax and makes it more susceptible to airway obstruction. Snoring can also interrupt your sleep.
Sleep with your head in a raised position
Elevating the head while lying down may help reduce snoring. It ensures that your airways are open and you are breathing freely. You can use bed risers or extra pillows to raise your head by a few inches.
Use nasal strips or a nasal dilator
Stick-on nasal strips are easily available and can be placed on the bridge of your nose to prevent snoring. These increase the space in the nasal passage and make it easier for you to breathe. An external nasal dilator can also be used to decrease airflow resistance.
Limit or avoid alcohol before bed
Try not to consume alcohol before bedtime. Alcohol causes your throat muscles to relax and result in snoring. It can also disrupt your sleep in many other ways.
Avoid taking sedatives before bed
Always consult a doctor if you need sedatives before bed. This causes snoring and you may want to avoid taking it before bed.
Smoking can worsen your snoring. It also increases your risk of OSA or worsen the condition. You can talk with a doctor and opt for therapies, use gum to help you quit smoking.
Maintain a moderate weight
If you are overweight, you are likely to have more tissues in the throat. This might be a factor causing your snoring. You can lose weight, exercise daily and fix your problem of snoring.
Old age is associated with several sleep disorders, including increased snoring. The muscles around the airway become weaker with age and can lead to snoring.
Hypothyroidism is a condition in which the thyroid gland does not produce enough thyroid hormone. It contributes to snoring and must be treated in order to prevent any other health complications.
It is possible to treat snoring by making these conscious changes. However, you must contact a doctor and seek treatment if things appear to be concerning. If you are gasping for breath while you sleep, or frequently get up at night to urinate, experience hypersomnia, dry mouth or headache, your condition is alarming. Snoring affects the quality of your sleep. There is nothing to feel embarrassed about and remember that you’re not alone. Maintain a healthy sleeping habit, stay hydrated, and reach out to a doctor when needed.