Snoring is one of the most unpleasant and irritable sounds you could ever hear, Period. The person snoring might not mind but the people around him/her would probably go crazy from the annoying sound that the snorer makes.
If you’re one of the people who finds snoring really annoying, then you better read this article and help your snoring friend or family member remedy their condition. On the other hand. If you’re a snorer and people have been complaining about your incessant snoring, then you should read this article as well.
So to stop snoring we must first understand why snoring occurs. So… Why do people snore anyway?
Don’t worry, snoring is very common. Research shows that almost half of all American adults are snoring late at night. The act of snoring occurs when airflow in your throat is interrupted or obstructed as you breathe in your sleep. While breathing, the tissues in your throat start to vibrate and create irritating and disturbing sounds.
To put it more simply, try breathing through your mouth and through your nose at the same time. You’ll find that you’ll be producing “snore” like sounds. Go on try it.
It’s true that some people don’t snore and sleep like a baby. And speaking of babies, do you ever wonder why babies rarely snore? In fact, snoring is very common among adults but rare among infants and children. Snoring is a natural body function but it can also be a sign of stress, sleep deprivations, obesity, bad sleeping position, and in some cases it could be an indicator of bad health. And guess what? Adults are prone to health conditions.
You could help prevent snoring by cutting off the problem at its roots. Here are 16 methods to help prevent snoring or stop snoring entirely.
Adopt a proper sleeping position
You’re sleeping position might be the cause for your snoring. Sleeping in uncomfortable positions might cause obstructions in your breathing, causing your body to produce irritable sounds. You can adopt a proper sleeping position to help your body take in air flow easily and prevent snoring from occurring.
Elevate your head
If you find sleeping on your side uncomfortable, then you might want to try elevating your head. You can get a tiltable bed if you have the money. However, a simple pillow might be the solution to your problems. Get a large head pillow that can elevate your head by a few inches, this allows your airways to open wider and allow more air to flow into your throat.
Lose the flab
Sorry to break it to you but if you’re a little bit overweight or a little bit fat, then that might be the reason on why you’re snoring in the first place. Excess tissues might be blocking your airways causing you to produce snoring noises. There are even cases of fat people choking in their sleep.
Get some exercise and go on a weight loss diet. Try consulting a doctor, a nutritionist or a trainer to help you lose weight. You can even try some supplements to help you.
Dilate your nostrils
You could use a nasal dilator to solve your snoring problem. It’s a stiffened adhesive strip that is applied on top of the nose. This allows your nose to breathe easier at night by decreasing the airflow resistance in your nasal cavity.
Another option would be to use nasal strips. Just nasal like dilator’s, nasal strips help improve your breathing. They are placed on the bridge of the nose and helps reduce the chances of snoring.
Have nose surgery
Sometimes it’s really not your fault. Some people are just born with a deviated septum. This deviation separates the sides of the nose which greatly restricts airflow. That is why you might need some nose surgery to help correct this deviation.
Remove allergens from your sleeping environment
Allergies can greatly reduce the airflow through your nose. This forces your body to suck in more air or to breathe directly into your mouth. You might be allergic to something in your area. It could be a cat, dust, pollen, etc.
Take some allergy medication to help resolve the problem. It would be better if you could find the cause of your allergy and remove it from your sleeping environment.
Don’t take sedatives before going to bed
Sedatives might be causing you to snore. Try finding other ways to help you sleep.
Smoking is a very dangerous habit. It doesn’t just destroy your lungs but it also damages your gums and teeth as well. Smoking also causes respiratory problems and abhorrent snoring is one of its earliest symptoms.
Quit as soon as you can.
Don’t drink too much alcohol
Getting wasted or intoxicated might cause snoring. Alcohol will loosen up your throat muscles which cause snoring.
Get the recommended hours of sleep
The recommended hours of sleep is between 7 to 8 hours a day. Sleep deprivation could be the cause of your snoring. And if that’s the case, then you better get some zzz’s. Why getting enough sleep should be a priority – read on.
Get palatal implants
It’s a procedure where they inject braids of polyester into you mouths palate. This stiffens the insides of your mouth and it helps reduce the sound of snoring.
Get a uvulopalatopharyngoplasty
A uvulopalatopharyngoplasty or UPPP for short is a procedure where they tighten the throat tissue. This greatly reduces the chances of snoring.
Get a somnoplasty
A somnoplasty is a little bit less intimidating than other surgical procedures. It’s a fairly new treatment that uses low-intensity sound waves to shrink the tissues in your throat. This effectively reduces the sound of snoring.
Use oral appliances
Oral appliances are dental mouthpieces that open up your air passages. This makes it easier to breathe and it also prevents snoring.
Use a CPAP machine
What’s a CPAP machine? CPAP stands for “continuous positive airway pressure”. It’s basically a pressurized air mask that helps keep your airways open. WebMD – How to Sleep Easier With Your CPAP Machine
Do breathing exercises
One of the reasons on why we have breathing problems is mostly because we have weak lungs.
Learning proper breathing techniques strengthens the lungs and diaphragm allowing your body to take in more air. It may take months or even years but it may be a long-term solution to your snoring problem.