Anti-snoring Remedies and Treatments
In the simplest of terms, snoring results as air flows through the mouth or nose to the lungs and causes the throat tissues to vibrate as you sleep. It can range from heavy breathing to a loud raspy sound. In the more severe cases, snoring can be a symptom of sleep apnea where the person stops breathing intermittently while sleeping. In some cases, treatment for snoring can be as simple as one of several home snoring remedies or just making some lifestyle changes.
Causes, Risk Factors, and Complications of Snoring
There are numerous factors that can cause a person to snore such as allergies and colds, the anatomy of your mouth and sinuses, drinking alcohol, and your weight. The conditions listed below can affect your airway and cause you to snore:
- alcohol consumption
- anatomy of your mouth
- nasal problems
- sleep deprivation
- sleeping position
Furthermore, there are certain risk factors that can contribute to or make a person more prone to snoring such as:
- being male
- being male
- drinking alcohol
- genetics (a family history of snoring)
- having a narrow airway
- having nasal problems
In the worst case scenario, snoring occasionally annoys your bed partner. However, habitual snoring could be an indication of a more serious underlying problem such as OSA or obstructive sleep apnea. Whether it’s associated with OSA or not, habitual snoring can put you at risk of the following complications:
- daytime fatigue or sleepiness
- difficulties concentrating
- frequent bouts of anger or frustration
- greater risk of getting involved in a motor vehicle accident due to the lack of slee
- higher risk of heart conditions, hypertension, and stroke
- increased risk of aggression, learning difficulties, and other behavioral problems among children with habitual snoring problems or OSA
If you suspect that you have a problem with snoring or if your bed partner has often complained about not getting enough rest because of your snoring, it may be time to talk with a doctor or specialist about treatment of snoring or anti snore remedies.
Home Remedies and Lifestyle Changes
No two snorers are alike. In fact, there are 4 different types of snoring to be aware of – mouth snoring, nose snoring, throat snoring, and tongue snoring. The reality is that there’s no one-size-fits-all anti snoring remedies. As was mentioned above, some easy snore remedies may be as simple as one of several home remedies or certain lifestyle changes. These include:
- Avoid Drinking Alcohol and Taking Sedatives – this can make snoring worse. In some cases, people who normally don’t snore will after consuming alcohol or taking sedatives or sleeping pills.
- Change Your Pillows – if you’re fine throughout the day but congested at night, it may be time to change pillows. Furthermore, you should put your pillows in the dryer on the air fluff setting every two weeks. This will keep allergens and dust mites to a minimum.
- Don’t Sleep on Your Back – sleeping on your back causes the soft palate and tongue to collapse back into the throat and cause the vibrating sound of snoring. You can prevent this by sleeping on your side.
- Lose Weight – being overweight and obesity are risk factors for snoring. When you gain weight, it adds weight around the neck. This tightens the throat’s diameter and makes it collapse during sleep, thereby triggering snoring episodes. Just remember that losing weight may work for some snorers but not others
- Open up Your Nasal Passages – if you’re a nose snorer, this could be attributed to allergies and colds or an anatomical blockage such as a deviated septum. An anti-snoring nasal spray, nasal strips, or a neti pot may help.
- Stay Hydrated – drink plenty of water and other fluids to keep secretions in the nose and soft palate from becoming sticky and causing you to snore. Women should drink up to 12 cups of fluids per day and men should drink up to 16.
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