How to stop snoring

The question of how to get rid of snoring has been relevant for many years. About half of adult men snore occasionally, and about a quarter snore regularly. While this is a pretty funny topic and is often made fun of in comedies, snoring can cause serious problems in the bedroom. Whether it prevents you from getting the deep restful sleep you need or wakes your spouse up in the middle of the night (if he can fall asleep at all), snoring can be a lot of trouble. It will take a lot of effort to cope with the noisy nighttime irritant.

What is snoring

Snoring is more common in men than in women and tends to get worse as you age or gain weight. This occurs when the free flow of air from the mouth / nose to the lungs is interrupted. Vibration occurs in the back of the pharynx for various reasons: congestion, illness, poor muscle tone in the jaw and some other more serious health problems.

For most people, there are natural remedies that can ease and even eliminate snoring. For others, it may be a sign of a form of sleep apnea. This happens when breathing temporarily stops at night. For this reason, you start to snore loudly and even force yourself to be awake from time to time. Less than 5% of people are diagnosed with sleep apnea, but doctors estimate that up to 80% of patients are undiagnosed.

Snoring cure methods

Snoring is a very serious illness. Although at first glance it may seem that he only harms the partner, thereby preventing him from falling asleep. The snoring person himself can have serious problems because of it. Fortunately, there are simple ways to maintain a healthy and good relationship with your partner. Explore the effective snoring treatments below. Perhaps they are the root of your problem.

Infographics Causes of Snoring and How to Get Rid of It

Lose a few pounds

Those pork ribs that you eat at every opportunity do great harm not only to the appearance. As weight increases, so does the prevalence of snoring. The extra kilogram compresses the organs and closes the airways. You actually accumulate fatty tissue in the neck and back of the throat, and this tissue is 'flexible' rather than stiff like muscle. Therefore, it vibrates when inhaling deeply and exhaling during sleep.

Watch the food you consume. The quality of your sleep can depend on how harmful and oily it is.

For many people, the neck is one of the parts of the body that quickly loses and gains weight. This has both positive and negative sides. You only need to lose a few pounds and the problem will go away. But with the extra pounds returned, the problem will return. Among the many benefits that come with weight loss, improved snoring. So here's one more additional motivation to take care of yourself.

Change your sleeping position

Sleeping on your back can cause your tongue and soft palate to fall back into your throat. This will partially block the airway and lead to snoring. Try sleeping on the side that is comfortable for you instead. Memory foam mattresses can help you with this, as well as a body pillow if you find it difficult to get used to a new position.

Avoid alcohol

Drinking can even cause people to snore, who usually don't. In addition to just filling yourself up, as is often the case, with beer and other drinks, alcohol is a great muscle relaxer. Which leads to vibrations during sleep. Not only will abstaining from alcohol for 3-4 hours before bed will improve your sleep cycle, it will also stop snoring.

Get enough sleep

If you don't get enough sleep (this means 7-9 hours for the vast majority of people), this could be the cause of your discomfort from snoring. Overwork makes your muscles soft, which leads to snoring.

Sleep should be enough otherwise the negative consequences of its lack may appear.

Keep your nasal passages open

Nasal congestion is a common cause of snoring. This is why one who does not normally snore becomes a night terror when sick. If you have a cold or are regularly overwhelmed, try taking a hot shower before bed. The shower is better than the bath because of the steam that circulates in the confined space. The nasal strips are also worth trying.

Keep your room clean

Allergens and dust can also cause snoring. Dust off your bedroom regularly and turn on a ceiling fan if you have one. Wash your bedding regularly (I guess you don't need to explain that!). Vacuum frequently, including curtains. Clean your air ducts every couple of years. Also, don't let pets sleep on your bed if you have trouble snoring.

Keep your mouth, jaw and throat muscles toned

Studies show that daily exercise to strengthen the mouth and jaw for several months reduces the likelihood of snoring by more than a third and its intensity by 60%.

We recommend this list of exercises to strengthen your jaw muscles. Each exercise is performed 20 times a day:

1. Press the tip of your tongue against your upper palate and slide your tongue back.
2. Raise your entire tongue to the top of your mouth.
3. Press the back of your tongue against the bottom of your mouth, keeping the tip of your tongue in contact with your lower front teeth.
4. Raise the soft palate (the back of the mouth) and uvula (the fleshy protuberance hanging from the soft palate), and make the vowel 'Ah'.

Simple and effective snoring exercises. Perform them regularly and in any convenient place, it does not take much time. But the effect will be significant

These exercises make the muscles of the mouth and jaw more rigid, making them less likely to vibrate when breathing at night.

Stay hydrated

Dry mouth leads to dryness in the nose and throat. This can cause dirt build-up and general irritation and swelling, leading to congestion and blockages. Drink plenty of water to prevent this from happening.

Avoid smoking

Smoking irritates the lining of the nose and throat, causing inflammation, congestion, and blockage of the airways. As with weight loss, there are many benefits to quitting smoking, with no snoring being just one of them.

Position yourself higher

You can use pillows to lift your head, but make sure that you are not only lifting your head, but also raising your chest a little. Otherwise, you force your neck to arch, causing pain and making it difficult for air to move through the airways. You can get a mattress that goes up and down, but this is quite expensive. You can put several books yourself under the mattress or under the bed legs. Even lifting a few centimeters can help.

Use a humidifier

Dry air can irritate the nose and throat, making them swollen. And hence causing congestion and snoring in turn. To avoid this, just use a humidifier at night.

Modern hi-tech humidifiers are not only good for the health of you and your family, but can also be stylishly written off into the interior of the apartment.

Ask your doctor about medications

Sleep aids and sedatives relax your muscles. There is an increased risk of vibrations at night, which can cause snoring. Many people rely on sleep aids, but it's best to ask your doctor about it. If you have real concerns, ask your doctor about how the medications you are using can affect sleep and snoring. And what can you do about it.

Finally

If you try the steps above and don't see any improvement, it's best to see your doctor. Don't buy aligners or snoring devices without medical advice, even from your dentist. Any device that gets into your mouth can affect your teeth and overall oral health. Try our tips first. The chances are good that you will see at least some improvement, if not a complete solution to your snoring problem.