Are you self-conscious about snoring? Do you know somebody whose snoring makes it difficult for those who are close to them to sleep? Read on to discover simple home remedies that you can use to feel better wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring.
When air moves through a partially clogged airway, it makes a loud noise called snoring. When you snore, the tissues at the top of your airway move and collide with one another. Middle-aged adults who snore frequently experience this problem. Snorers typically experience insomnia, frequent awakenings from sleep, choking sensations, constant weariness, or personality changes. They may also develop deadly illnesses.
It can potentially result in a hazardous medical condition known as obstructive sleep apnea. Obstructive sleep apnoea is characterized by recurrent bouts of full or partial upper airway blockage while you sleep. Simple modifications in behavior, such as quitting smoking and alcohol consumption, can assist to stop snoring.
Home remedies and lifestyle changes for snoring
When snoring is caused by harmless causes, including sleeping position, simple home remedies are typically successful. Lifestyle changes can also help treat snoring.
1. Sleep on your side in bed.
When you are lying on your back, your tongue may move to the back of your throat, partially restricting the airway.
To allow air to circulate freely and reduce or stop snoring, you may only need to sleep on your side.
Look over these tips to learn how to sleep on your side without experiencing neck or back pain.
2. Get adequate sleep.
Make sure you get the 7-9 hours of sleep every night that people need, as indicated by the American Academy of Sleep Medicine and the Sleep Research Society.
If you have trouble sleeping, your chances of snoring may increase. This is because it can cause your throat muscles to relax, increasing your risk of airway obstruction.
Snoring might raise your risk of sleep deprivation since it disturbs your sleep.
3. Raise the head of your bed.
Raising the head of your bed a few inches may help stop snoring by keeping your airways open. Use items like pillows or bed risers to gain a little more height.
All the snoring products that Healthline has approved are available in our sleep store.
4. Use nasal strips or nasal dilators.
To help open up the nasal canal, stick-on nasal strips can be placed on the bridge of your nose. This can make breathing more efficient and minimize or stop snoring.
Another option is to use an external nasal dilator, which is a stiffened adhesive strip placed across the nostrils on top of the nose. It might be easier to breathe if there is less airflow resistance.
Additionally, you can implant internal nasal dilators within your nose. wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring
5. Avoid or limit alcohol consumption before bed.
Before going to bed, try to avoid drinking for at least three hours. Alcohol might make you snore by causing the muscles in your throat to relax.
Alcohol can also make it hard for you to fall asleep. wellhealthorganic.com:if-you-are-troubled-by-snoring-then-know-home-remedies-to-deal-with-snoring
For instance, a 2020 study discovered a relationship between alcohol use and shorter REM sleep intervals. Trustworthy Source. REM is important because dreaming and memory consolidation happens during this stage of sleep.
6. Avoid sedatives right before bed.
If you take sedatives, talk to your doctor about your options. If you stop using sedatives before bed, your snoring may go down. Sedatives can relax muscles, particularly those in your throat, similarly to alcohol.
7. If you smoke, make an effort to stop.
Regular smoking may make your snoring worse. Smoking may either raise your risk of OSA or make the problem worse, according to a 2014 studyTrusted Source. More conclusive research is required.
With your doctor, go over methods for quitting smoking, such as patches or gum.
See also our list of the best apps for quitting smoking.
8. Maintain a healthy weight.
If you are overweight, losing weight will help with lowering throat tissue. You may snore because you have too many tissues.
You can reduce weight by eating nutrient-dense foods in smaller portions and ingesting fewer calories overall. Don’t forget to work out every day. You can also consider seeking advice from a doctor or a dietitian.
Medical procedures for snoring
In some cases, it’s imperative to see a doctor if you snore so that you can get the correct medical treatment to address the underlying condition.
Several common medical techniques for treating snoring and its various causes are listed below:
9. Treat lingering allergies
If allergies make it difficult for you to breathe through your nose, you might have to breathe through your mouth. You are more likely to snore as a result of this.
For more information about OTC and prescription allergy medications that may benefit you, speak with a doctor. They are available in a variety of forms, including apills, liquids, and nasal sprays.