In the United States, 40 perfect women, 27 percent children, and 57 percent men snore during sleep. Sounds strange? Snoring is widespread. It can be a sleep-related breathing disorder in anybody. Visit website for more about the effects and treatment of snoring.
Lifestyle and Home Remedies
Lifestyle changes may help to end snoring. At some levels, it makes other treatments unnecessary. Even with other treatment measures, you need lifestyle changes to end snoring. The changes include;
Lose weight if you are overweight
Overweight people develop extra tissues in their throats which contribute to snoring. Losing weight will help in the reduction of these extra tissues reducing snoring. Obesity or overweight will also lead to sleep apnea. It’s good to check your weight. Weight loss can involve checking your diet to reduce body proteins and fats. Regular exercise will also result in weight loss. Have time to practice and run a few miles to keep fit. Stress is another factor that may result in overweight. Some people will overfeed when stressed. Try to reduce stress and adopt healthy living to gain good weight.
Sleep on your side
When you sleep on your back, it results in snoring. While on your back, your tongue will roll back into the throat. It ends up narrowing the airway, affecting swift airflow. Try and sleep on your side. If you end up finding yourself on your back in the middle of sleep, try and sew a tennis ball on your nightdress back. It will make you uncomfortable whenever you try to sleep on your back, forcing you to sleep on your side.
Raise the bed head
Raise your head on the bed about four inches up. You can use bed risers, a wedge pillow, or an adjustable frame to reduce snoring.
Reduce nasal congestion
Compart snoring by eliminating allergies and septum, which limit airflow in the nose. They make you snore as you try to breathe through your mouth. Ask a doctor about possible treatments to reduce nasal blockage.
Nasal strips
Adhesive strips can increase nasal passage to enhance breathing. Apply them on the nose bridge. Place a nasal dilator, a stiffened adhesive strip externally across nostrils. It decreases airflow resistance to ease breathing. Nasal strips and other external nasal dilators are ineffective for people having OSA.
Avoid sedatives and alcohol
Avoid taking alcoholic drinks at least two hours before sleep time. For sedatives, always inquire from your doctor before using any. Alcohol and sedatives depress the nervous system making excessive muscle relaxation. The relaxation includes throat tissues leading to snoring.
Quit smoking
Apart from many other benefits, avoiding smoking reduces snoring during sleep.
Get enough sleep
Denying yourself adequate sleep can result in snoring. An adult person should sleep at least seven hours per night. Children can sleep between 10 to 13 hours a day.
Wear palatal implants
They are also called pillar procedures. It involves the injection of strands of polyester filament in the mouth on the soft palate. It makes it hard to reduce snoring.
Use of the oral appliance
The dental mouthpiece known as oral appliances can keep open the air passageway to ease breathing. You need the dentists’ advice on the best device to use to prevent snoring using this means.
Coping with snoring
Having a snoring partner can be heartbreaking, but it may indicate a severe health problem. Visit a doctor to get the best treatment method and be able to control your sleep.
Snoring isn’t an easy thing to cope with. Practice the above measures to tame snoring. If it persists, then seek medical intervention.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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