How To Stop Snoring: Remedies

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Sometimes it becomes harder to move air freely through your nose and throat during sleep that causes the nearby tissues to vibrate. Such vibration creates sounds which are called snorings. The narrower air routes create greater vibration and louder sounds. People who snore often have soft tissues that vibrate easily when air moves through it.

Snoring is a common problem in both genders and people of all ages and almost 40% of the world population snore while sleeping. Snoring becomes the cause of concern when it makes your sleep, or your partner’s sleep disturbed. Sometimes it leads to the separation of bed from your partner.

snoring manSometimes snoring may be the symptom of a serious medical condition like obstructive sleep apnea. In obstructive sleep apnea sometimes the snorer stops breathing for several seconds to two minutes. All this sometimes leads to the decreased supply of oxygen to your head and other organs and make you feel a headache and exhaustion the next day. So it causes the day dysfunction and heart diseases.

People who are at more risk are often male and overweight individuals. So keep doing exercise regularly, so that you can easily overcome the problem.

Symptoms

See your doctor if you have experienced any of the following signs:

  • High blood pressure
  • A sore throat
  • Chest pain at night
  • Noise during sleep
  • Excessive daytime sleepiness
  • Difficulty concentrating
  • Restless sleep
  • A morning headache

Why We Snores? Reasons

snoring in bedThere are so many reasons for snoring. When we see them seriously, we will be able to find some easy solutions that will help you to sleep well—because sleep is precious.

When you snooze off and advance from light sleep to a deeper sleep, the muscles in the top of your mouth (delicate palate), tongue and throat relax. The tissues in your throat can unwind enough that they halfway block your air route and vibrate.

Alcohol Consumption

More consumption of alcohol before bedtime leads to more snoring during sleeping because alcohol makes the muscles of throat more relax.

Sleep Posture

Sleeping on the back causes snoring to occurs more often because there is an effect of gravity on the throat that in turn narrows the airways. Changing your sleep position can offer assistance.

Nasal and Sinus Problems

Jammed airways or an airless nose make breath problematic and create a space in the throat, prompting you to snore.

Insufficient Sleep

Not getting enough sleep may prompt you to snore while sleeping.

Being Overweight

When you have extra fat and having loose muscles, then it will lead to more snoring. Moreover when you have excess fat around your neck or throat also leads to snoring. Exercising can help in this scenario.

 Age

The people of middle and higher ages face the problem more than younger. This is because throat becomes narrower and muscles tenor in throat becomes less.

Physique

Males have narrower airways than females, so men are more likely to snore than women.

Kids who have enlarged tonsils often snore in their sleeping. Some diseases that constrict bronchial airways like asthma and leads to obstruction and snoring.

Smoking also makes the problem worse.

Changing in lifestyle like starting exercise, changing bedtime routine, etc. can help reduce snoring.

 

There are Some Tactics That Anyone Can Do To Reduce Snoring

1) QUIT SMOKING

We all know that quitting smoking is difficult but far from impossible. So it is advised to quit smoking now. Smoking irritates nose throat membranes and causes the airways to block and lead to snoring.

2) LOSE WEIGHT

If you have weight more than usual then losing weight by some or other way can reduce fatty tissues around the neck and throat which prompt little or no snoring.

3) AVOID ALCOHOL

Because alcohol leads to relaxation of muscles in the throat and intervenes with breathing. Discuss with your doctor regarding any medications you are taking because sometimes medicines also have hands in creating the problem of snoring.

4) TAKE EXERCISE

Benefits of exercise cannot be denied. Exercise helps you lose fats around your neck and throat that leads to less snoring or no snoring.

5) ESTABLISH REGULAR SLEEP PATTERN

You make and establish a good sleep pattern and stick to it. It will help you in getting rid of snoring. Try to sleep for sufficient time.

6) KEEP YOUR NASAL NASAL PASSAGE OPEN

Sometimes snoring occurs due to blocked nasal passage. If it is the case the opening of nasal passage may help you in reducing or no snoring. It is very much clear if the nasal passage is blocked then the fast moving air is more likely to produce sounds—snoring occurs.

You should go to shower before going bed because rinsing your nose during showering may help you in opening the nasal passage that reduces the problem.

7) CHANGE YOUR SLEEP POSITION

Do not lie on the back while you sleep because it exerts more pressure on your throat causing vibrating sounds. So if you feel that you snore during sleeping then changing the position to any side can help you reducing snoring.

8) CHANGE YOUR PILLOW

Sometime you will need to change the pillow to stop snoring.

9) STAY HYDRATED

Dehydration leads to stickier secretions in your nose that causes more vibrations. So stay hydrated will help you little or no snoring at all.

10) REMOVE ALLERGENS

If you have allergies, then try to eliminate allergens from your bedroom. You may eliminate pet from your bedroom. You can also wash your bed linen with hot water once a month to ensure the eradication of dust mites.

 

Is Snoring Contagious?

Snoring is not contagious, but the non-snoring bed partner cannot sleep well due to sound created by a problematic partner that sometimes lead to the same problem of snoring. It is important to think about your partner because he is a part of yours. So try to follow the steps that I told you.

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