Contributed by: Healthians Team
You could be in the blissful embrace of peaceful slumber without understanding that your loud snoring is disrupting the quality of sleep of your partner—leading to daytime fatigue and irritability.
Despite the fact that snoring is a very normal occurrence, it can have a negative impact on your relationship with your partner over time and cause you discomfort.
Addressing this promptly and safely is important, not only because snoring is an annoying condition, but most importantly it can indicate a potentially serious underlying condition such as:
- Obstructive sleep apnea
- Structural problems of the nose, mouth, or throat
- Sleep deprivation
- Chronic congestion
- Cardiovascular problems
That’s why it’s important to root out the cause of your snoring — and squash the problem so that everyone can get some rest.
Fortunately, you don’t have to turn to the bizarre anti-snoring gadgets available in the market or use tongue stabilizing devices (TSD) that are so uncomfortable.
You can use a number of proven tips that will help you—and your partner—get better sleep.
You can finally stop snoring, and the greatest part is that the cures are all-natural and efficient.
So, without further ado, let’s have a look at what causes snoring and then move on to snoring solutions.
Maintain a healthy weight
Snoring and weight are strongly interdependent on one another. Research suggests that shedding extra pounds can lead to a significant reduction in snoring.
If your snoring is tied directly to excess weight, then consider losing weight by reducing your overall caloric intake, eating smaller portions, and exercising.
Losing even a little bit of weight can reduce the number of fatty tissue in the throat that causes snoring.
Sleep on your side instead of your back
Sleeping on your back may cause your tongue to move to the back of your throat, blocking the airflow partly, causing a vibrating sound during sleep.
This issue can be resolved by getting your sleeping posture right. Sleeping on your side can make a big difference in the way you feel when you wake up as this will allow easy airflow.
Raise up the head of your bed
If you just can’t give up sleeping on your back, raising the head of your bed by a few inches is the answer.
This helps to keep your airways open and results in the easy air passage and zero snoring.
Try propping up the head of your bed with a couple of pillows or a foam sleeping wedge or use an adjustable bed.
Limit or avoid alcohol before sleeping
Alcohol consumption is associated with increased snoring. Alcohol can suppress the activity of what we call the airway dilator muscles — these are muscles that are meant to keep your airway open.
So if you drink alcohol anytime within four hours of going to bed, you’re more likely to snore.
Therefore, if you wish to end the snoring cycle, limit the consumption of alcohol before going to bed.
Give up smoking
Smoking can have an effect similar to that of drinking alcohol. Smoking makes you more susceptible to snoring as it irritates the membranes in the nose and throat and blocks the airways causing aggressive snoring at night.
Therefore, quitting smoking will not only help you get rid of snoring but will also help you lead a healthier life.
Stay well hydrated
Staying hydrated is always a good idea, as dehydration leads to mucus forming in your nose.
The secretions in your nose, as well as the soft palate, become stickier when your body is dehydrated, and this can cause snoring.
Simply drinking enough fluids and being well hydrated will help you prevent snoring in the long run.
It’s important to get a comprehensive workup to find out the cause of your snoring.
Sometimes self-help solutions for snoring do not work since they can indicate an underlying medical issue.
If snoring continues regardless of home remedies and behavioural changes, consult a primary physician or an otolaryngologist.
Your doctor may also want to rule out underlying causes like nasal obstruction or sleep apnea as the cause of your snoring.
As an add-on, make a habit of taking preventive health checkups as they can help you in getting a complete insight into your health.
This will also help you with taking measures to promote your overall well-being.