Everyone is affected by snoring at some point of time, and there is absolutely nothing to worry about it. But snoring becomes a problem if it is regular, as it ends up disrupting you and your partner’s sleep.
Snoring just does not stops at disrupting sleeping pattern, but it also indicates a number of other health conditions that the person in question could be suffering from. For example, more than normal weight and problems especially those related to sinus, nose and respiratory system are likely to cause snoring because of an obstruction in the respiratory pathway.
Snoring may also result because of use of certain medications and alcohol and the habit to sleep in certain positions. In addition, it naturally affects elderly and middle-aged people whose throat muscles have narrowed and the muscle tone has decreased.
In case you suspect that you are suffering from any of these aforementioned conditions, then you should immediately contact your physician and seek treatment for it. But there are ways to control snoring whether or not there is an underlying cause.
Regular snoring can lead to sleep apnea, which is a life threatening medical condition that interrupts breathing during sleep for more than a hundred times. Snoring accompanied by sleepiness and extensive fatigue during the day is often an indication of sleep apnea, which should be properly diagnosed and corrected.
some of the ways to stop snoring while sleeping:
Tip #1: Change Your Sleeping Position
It has been noticed that people who sleep on their back are the ones who snore the maximum. Sleeping on your back may make your tongue and palate collapse back, thus making vibrating sounds causing snoring.
The best way to tackle snoring induced due to sleeping position is to sleep on your side. Else, you can put an extra pillow below your head while sleeping on your back to ease breathing and prevent snoring. But make sure not to hurt our neck.
Tip #2: Lose Extra Weight
For people who snore because they are overweight can get rid of this problem by shedding those extra pounds. Losing even a small amount of weight goes a long way in curbing snores.
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Tip #3: Clear Your Throat and Nasal Passage Before Going To Bed
A majority of people who snore often suffer from blocked throat, sinuses or nasal passage. Therefore, they must clear their throat and nasal passage before going to bed. In case of blocked or runny nose, you can try rinsing the nasal passage with a saline solution or use a nasal decongestant so that you can breathe easily while sleeping.
Tip #4: Remove All Allergens
Snoring could also be a result of an allergic reaction. Therefore, make sure that you bedroom is free of all the things that you are allergic of. For example, some people are allergic to pollens and dust mites and they may even not know it. Therefore, you are advised to clean your room thoroughly, change bedsheets and pillows often to eliminate any chances of an allergic from a natural agent.
Tip #5: Drink Enough Water
Dehydration can make the mucus in the nasal passage a bit sticky and it can easily get clogged in the sinuses or throat. It may act like an obstruction in throat and you may not be able to breathe normally in your sleep, leading to snoring. Thus, you are advised to drink enough amount of water everyday to prevent snoring because of dehydration.
Tip #6: Exercise For Throat Muscle
Exercise helps you lose weight. However, you must exercise even when you don’t lose weight. Exercising helps tone down the muscles of your body, including your throat. Thus, the throat muscles get tones and the air passage is cleared.
Closing the mouth and pursing your lips for at least 30 seconds or repeating vowels out loud multiple times a day helps tone and strengthen throat muscles.