When you snore from time to time, more often than not, you have nothing to worry about. Snoring occurs when the air can’t freely move through the nose and throat during sleep. When this happens, the surrounding tissues will vibrate and produce the infamous snoring sound. Those who have too much nasal or flopping tissue in the throat are more likely to snore. The tongue’s position has also been known as a factor among those people who snore.
Those who snore on a regular basis however need to look for ways how to stop snoring. Those who suffer from the condition but don’t find ways on how to treat snoring can suffer from irritability, daytime fatigues, and other health complications. As if not enough, snoring might also keep bed partners awake and this might lead to relationship problems as in the long run.
Types of Snoring and What it Can Indicate
Monitoring the snoring pattern can help determine the reason behind the condition. More importantly, it can also help accurately identify the best treatment option for the condition. For instance:
Closed-mouth snoring – can indicate a possible problem with the tongue
Open-mouth snoring – may be related to the throat tissues
Snoring when lying on the back – this often is indicative of mild snoring and can respond well to lifestyle changes and the right sleeping habits and position
Snoring in all positions – this can indicate that your snoring is severe and will require a more thorough treatment
Bedtime Remedies to Help Stop Snoring
Changing the sleeping position. Elevating the head at least 4 inches will not only ease breathing, it can also encourage the jaw and tongue to move forward. Nowadays, there are pillows that are specifically designed to help prevent snoring. They are often designed to ensure the neck muscles are not crimped.
Sleeping on the side instead of the back. Attach a tennis ball to the back of your T-shirt so when you roll on your back, the discomfort of having the tennis ball will cause you to sleep on your sides. It would also be a good idea to wedge a pillow with tennis balls behind your back. Eventually, sleeping on your side will become second nature to you.
Consider using an anti-snoring mouth appliance. These devices are designed to help open the airway by brining the tongue and the lower jaw forward during sleep. Your dentist can create a bespoke mouth appliance just for you so paying them a visit is recommended.
Clearing nasal passages. If you happen to have a stuffy nose, it would be a good idea to rinse your sinuses with saline before bedtime. Nasal strips, nasal decongestants, and neti pots can also help you breathe more easily during sleep.
Lifestyle Changes to Help Stop Snoring
Losing the excess weight. Losing the excess pound can also help minimise the fatty tissues in the back of the throat. This can help decrease, if not totally eliminate snoring.
Quitting smoking. Those who smoke have been observed to also have a higher chance of snoring. Smoking can irritate the membranes found in the throat and nose and can block the airways. While this is a habit that’s hard for many people to kick, it is considered to bring instant relief from snoring.
Avoiding sleeping pills, sedatives, and alcohol. All three have been known to relax the muscles in the throat and interfere with breathing. In line with this, consider it ideal to inform your doctor about prescription medications you are taking so they can assess if they are contributing to your snoring or not.
Checking what you eat before bedtime. Some research indicate that consuming certain foods like soy milk or dairy prior to bedtime can make snoring worse. Consuming a large meal is believed to also have the same effect.
