Snoring is not a deliberate action but a common condition some people exhibit while sleeping.
It always happens when someone could not pass out air freely through the nose, mouth or throat thereby giving out a sound that disturbs people around while sleeping.
The disturbing fact is that some who snores don’t know when they do it because they are sleeping. This article provides such person with steps on how to deal with snoring for good.
1. Use A Cervical Pillow
One of the ways you can do away with snoring is to use a cervical or neck pillow while sleeping, this helps to maintain the position of the natural curve of your neck and as well reduces pain.
An adjustable bed will be helpful also because when adjusted, it will help you to lay upright at a correct angle that will make you not to snore while sleeping.
Adjusting your head, your pillow and the bed height can open airways and helps to prevent snoring.
2. Adjust To A Better Sleeping Position
It has been proven that sleeping positions have effects on snoring.
People sleep in different positions and many of these positions are linked to snoring. It is commonly believed that if you are a type that sleeps on your back while facing the ceiling, you are likely to snore or if you are already a snorer you have to change the position or keep on snoring.
The best sleeping positions are using the sides, but putting the belly down that is stomach sleeping is said to an effective method of dealing with snoring, though it is regarded as one of the worst sleeping positions due to its ability to cause or worsen backaches by flatting the spine curves.
Note: pregnant women don’t sleep on their back or tummy. Sleeping on the left-hand side is the best position to take while in this condition.
3. Eat Healthily
Eat healthy diets to avoid overweight. Once there is an excess weight around the neck region, or any parts of your body there is snoring tendency while you sleep.
Another way your diet can cause snoring is when you eat heavy food close to bedtime; it will cause you to snore while sleeping.
It has also been found that diets which contain a high amount of prostaglandin can cause snoring, as they can interfere with breathing by making the muscles of the throat relaxed.
4. Avoid Alcohols and Sedatives
Alcohol and other sedatives affect the relaxation of the musculature and cause the oropharynx to collapse thereby inducing snoring effects while sleeping.
Avoiding alcohol and sedatives because taking alcohol close to bedtime can bring about sleep apnoea as they help restrict the flow of air and collapse some of the muscles on your airways.
Though you may not be aware to notice this effect, it is good to let you know that when snoring, you can pass out some few seconds before breathing again and this is mainly accompanied by loud snore, as if you are gasping for breath.
This was not found to be associated with alcohol though but taking alcohol can trigger snoring which can, in turn, lead to the breathing disorder as it may be called.
5. Use a Nasal Strip
Nasal strips and other over-the-counter remedies can treat snoring caused by nasal congestion or a common cold, catarrh and other health issues in which case, it is not critical.
Nasal strips work to open a little space that is comfortable enough to breathe properly through the nose and stop snoring but if the sleep apnoea persists, the corrective method becomes a higher medical solution.
Another anti-snore device is a nasal dilator, it can also help in providing you with the comfort you need while sleeping as it helps to improve the airways and make breathing lively.
6. Mouth and Throat Exercise
There are simple mouth and throat exercises which you can do to reduce the rate by which you snore while sleeping.
Some of the exercises include placing the tip of the tongue at the back of your front teeth and moving it up and down for several times.
Another one is to suck your tongue upwards repeatedly so that it lies against the roof of your mouth.
Other suggestions, said you can use the pronunciation of five vowels loudly to exercise the throat to avoid snoring, as well as engaging yourself in yoga which helps to improve breathing by improving the muscles of the airways.
Engaging in various Aerobic exercises and resistance training will help a lot in improving snoring or sleeping apnea.
7. Drink Enough Water
Being hydrated is very essential and it helps the body in all round; in this case, this does not require alcohol, caffeine and other unhealthy beverages which might interrupt sleep and even worsen the case of snoring.
Staying hydrated even at bedtime will help to prevent dehydration which is one of the factors that triggers snoring in a way that the discharge from the tissues and cells in the nose will become thicker due to lack of fluid thereby making snoring a possibility.
8. Stop Smoking
Smoking has in no single way help the body or improve one’s health. Its negative effects are numerous to count as it is one of the underlying causes of snoring which most people may not be aware of.
When one smokes, it causes inflammation even in the cells and tissues in the nose which in turn leads to nasal congestion which triggers snoring and may even worsen the case of nasal polyps, asthma and other respiratory conditions.
9. Avoid Sleeping With Mouth Open
Snoring is of different kinds, it ranges from nose snoring to throating snoring, mouth and tongue snoring.
Opening the mouth while sleeping for those who snore from the mouth can be prevented by making sure that the mouth is fully closed.
This may not easy and you wouldn’t know since you are sleeping, so it is better to use any tool which can help keep your mouth closed while you are asleep.
This tools or devices include mouthguards such as Tongue Stabilizing Device, Mandibular Advancement Device and other anti-snoring mouthpieces.
At worse, if you can't be able to get hold of the devices soon, you can alternatively use an adhesive tape for the meantime, as absurd as it may sound, it works.
In some cases, allergies might be one of the underlying causes of sleeping apnea (snoring), this can be identified if your case is seasonal (happens at a particular time), then you have to carefully examine yourself to know what actually causes or triggers that.
You can as well start by reducing allergens in your home especially in your bedroom as it will help a lot in combating snoring, this includes dust, pets, cold, food etc., as the case may be.
What is Obstructive Sleep Apnea
Obstructive sleep apnea is a type of sleeping apnea and the commonest of all the types, it is characterised by its ability to obstruct the airways which lead to interruption of the breathing pattern making it stop and start repeatedly, this is also regarded as a sleeping disorder as earlier mentioned.
Many people who snore while sleeping suffer obstructive sleep apnoea. In a case whereby habitual snoring cannot be controlled somnoplasty medical surgery is applied to correct the situation or you can visit an Otolaryngology specialist for real examination.
Somnoplasty is medical treatment used for correcting sleep apnoea, habitual snoring and chronic nasal obstruction that causes one to snore while sleeping.
This should be the last resort when other steps must have been applied and yet couldn’t solve the snoring issue.
This article has revealed ways by which snoring can be terminated permanently or reduced.
So if you are a snorer or knows anyone that exhibits such character while sleeping, use the method above either the natural ways or medical if the case becomes critical to help the situation because while the snorer may suffer obstruction of the airways, it is the entire household that suffers sleepless night.