Snoring occurs when air flows through your throat while you breathe in the sleep. This makes the relaxed tissues in your throat to vibrate and create harsh, irritating snoring sounds. Snoring can disturb you and your partner’s sleep. You must not ignore snoring as it may be a sign of some serious health conditions, like obesity, obstructive sleep apnea or a problem with the structure of your mouth, nose, or throat. Here are some common remedies to treat snoring:
Control your weight
This will decrease the amount of tissue in the throat that may be causing your snoring. Control your calorie intake and exercise regularly. You may also get help from a nutritionist in order to get a proper diet chart.
Sleep on your side.
Sleeping on your back can cause your tongue to shift to the back of the throat, which may partially block airflow through your throat. Sleeping on your side may allow air to flow effortlessly and decrease or prevent your snoring.
Elevating your head by four inches may help decrease the snoring by keeping the airways open.
Allergies may decrease airflow through your nose and compel you to breathe through your mouth which causes snoring. Get proper allergy treatment to improve your condition.
Correction of structural problems in your nose
Sometimes, people are born a deviated septum or get it through an injury. This is the misalignment of the wall that divides both sides of the nose which limits airflow. It may cause mouth breathing and hence snore during sleep. Surgery is required to correct this condition.
Avoid smoking and alcohol
Avoiding smoking and alcohol can be helpful in preventing snoring. Try not to drink alcohol for at least two hours before your bedtime. It can relax your throat muscles, causing snoring.
Avoid taking sedatives before bed.
Avoiding sedatives use during bedtime may ease your snoring.
Get proper sleep
Getting seven to eight hours of sleep every night may help you deal with snoring.
Use an oral appliance.
Oral appliances or dental mouthpieces can help keep your air passages open, making it easier for you to breathe and prevents snoring. Visit your dentist to get one of these devices made.
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