Snoring is more common than you think. But when it’s chronic it robs you of the benefits of good sleep. And your bed partner suffers equally. Snoring is considered to e one of the main reasons in breakdown of inter-personal relationships due to the long termill-effects on health and proper sleep.
The diagnosis of snoring issues commonly involves having a physician or specialist review your medical history and symptoms. They may also talk to your partner or spouse about how and when your snoring episodes occur in order to evaluate how severe your condition is. Two of the ways in which chronic snoring and sleep apnea are diagnosed is through the use of imaging and sleep studies as follows:
Your physician or sleep specialist may request certain imaging tests such as a CT (computerized tomography) scan, magnetic resonance imaging, or X-rays. These tests examine your airway’s construction for problems such as a deviated septum, nasal polyps, or an elongated soft palate.
Depending on the existence of other medical issues or other sleep-related problems, your physician or sleep specialist may want you to spend the night in a sleep study center to undergo a more in-depth analysis of the way you breathe while sleeping. This study is called a polysomnography and involves recording the following data:
- blood-oxygen level
- brain waves
- breathing rate
- eye and leg movements
- heart rate
- sleep stages
Your physician or sleep specialist may want to conduct a sleep study based on the severity of your snoring as well as other symptoms. These can often be done at home or in a sleep study center.
The results of these different studies or tests while enable your physician or specialist to determine which avenue of treatment to recommend. In many cases, it may involve learning how to avoid snoring through certain lifestyle changes or using mildly invasive anti-snoring devices such as oral appliances. In the more severe cases, surgery is often recommended to correct the anatomical structure of the mouth, nose, or throat.
7 Lifestyle Changes that will help You stop snoring naturally
Before recommending more invasive measures for how to avoid snoring, your physician or sleep therapist will probably discuss making certain lifestyle changes that could help you stop snoring. In many instances, this may be all that’s required to alleviate the problem. Here are 7 lifestyle changes that healthcare specialists often recommend:
1. Avoid drinking alcohol and/or caffeine; quit smoking
We know this isn’t easy, but consuming alcohol and smoking are two major contributors to snoring issues. All of these can cause a narrowing of the airway and disturb normal sleeping patterns. The narrowing happens as it loosens the throat tissues and when you breathe in or out, the tissues vibrate more, causing the snoring.
2. Change your sleeping position
Sleeping on your back causes your jaw to recede, your tongue to fall back towards your throat, and weight to compress your upper airway. All of these restrict your airflow and can cause you to snore. Sleeping on your side is one of the easiest ways to stop snoring.
3. Do some house cleaning
The dust and pollen inside your home can block your nasal passages by triggering your allergies and ultimately causing you to snore. Lessen the severity or those allergies by doing a thorough spring cleaning on a regular basis.
4. Exercise your mouth, nose, and tongue muscles
Weakened mouth, nose, and throat muscles will slacken the airway and cause you to snore. There are a number of exercises that will help strengthen these and help prevent snoring.
5. Practice good sleep hygiene
Although this is an indirect way to prevent snoring, it will help improve your overall health. Here are some helpful tips for practicing better sleep hygiene habits:
- avoid napping too close to your bedtime
- declutter your brain with light activity prior to bedtime, such as reading a book
- get 7 to 8 hours of sleep
- if it’s not forthcoming, don’t try to force yourself to sleep
- keep your room dark
- maintain regular bed times
- take a bath or shower before going to bed
6. Shed those extra pounds
If you’re overweight, just dropping a few pounds can help you stop snoring. Studies have proven that losing as little as 10% of your body weight can cut your snoring episodes in half.
7. Stay hydrated
Dehydration thickens mucus in the airway which causes the surfaces to stick together. This creates an obstruction and causes you to snore. Drinking enough water keeps the throat tissues lubricated and prevents irritation.
Because snoring is more complex than what we understand, just one of the above techniques might not cure your snoring. The best technique is to combine positive lifestyle changes with well-matched remedies if you want to effectively learn how to avoid snoring and get a decent night’s rest.
8 Benefits of getting good Quality Sleep
Sleep is something all of us wish we had more of. The constant yawning and feeling tired throughout the day can be discouraging. Plus, the lack of sleep can have an adverse effect on your overall health. Here are 8 benefits of good sleep to be aware of:
- getting good sleep can help prevent weight gain
- good sleep = a good mood
- sleep boosts your immune system
- sleep can make your heart stronger
- sleep helps increase your productivity
- sleep improves your memory
- sleep increases exercise performance
As a clinically-proven effective solution for snoring, Asonor Anti-snoring Spray and Snoring Solution was shown to be effective in 75% of the cases studied. For more information about this amazing treatment for snoring, send your questions to Asonor at [email protected]. We are here to help you stop snoring with non-invasive, clinically tried stop snoring nasal drops. Try it today.