Snoring occurs when there is an obstruction to the air as it moves in and out of your nose and throat. This causes the adjoining tissues to vibrate, thereby producing the snoring sound. You can avoid snoring by identifying the reason behind snoring and implementing the appropriate solution.
Here’s how you can avoid snoring:
Change your lifestyle
Consider losing weight to reduce excess fatty tissues in your throat region. Dropping few kilograms can diminish or even stop snoring altogether. Exercise is a great way to reduce weight and will also help tone muscles in the throat region. You can take up specific exercises to strengthen your throat muscles. Smoking can irritate the tissue membrane in your nose and throat that can obstruct the respiratory tract and produce snoring sound. Consuming alcohol, sedatives, and sleeping pills can also cause snoring as they relax the throat muscles and impede breathing. Avoid such habits and establish regular sleep pattern to minimize snoring.
If your nose is congested, clear and rinse nasal passages with saline before going to bed. You can use a nasal decongestant to help you breathe while sleeping. If you suffer from allergies, use an anti-allergy medication. Use a humidifier to keep bedroom air moist and prevent irritation in the nose and throat. Elevate your head to at least four inches while sleeping to ease breathing. You can use specially designed pillows to keep your head elevated and prevent snoring by not allowing your neck muscles to crimp. Sleeping on your side rather than your back will also help avoid snoring.
There are several anti-snoring devices that can keep your airway open and allow free movement of air. They resemble a mouth guard that bring your tongue and lower jaw forward during sleep to ease breathing. These are TSDs (Tongue Stabilizing Devices) and MADs (Mandibular Advancing Devices) that work in different ways to prevent snoring. Additionally, you can use anti-snoring nasal sprays to alleviate snoring. The nasal sprays open up airways with a regulated medicine supply that fortifies the airway muscles and prevents throat muscles from sagging and causing snoring.
If you’ve used all other solutions to prevent snoring but haven’t found success, then there are some medical treatments available that could be of immense use. Advances in the field of medical treatment of snoring have effectively cured several people of their snoring problems and enabled them to lead a comfortable life. You can consult your doctor for an appropriate medical treatment that may include surgery and additional medical cures to avoid snoring.
These are some of the ways to help you avoid snoring. Use these methods to put a stop to snoring and enjoy unhindered sleep throughout the night.