There are some people for whom snoring can be a constant problem, rather than occasional embarrassment. In fact, according to the American Academy of Otolaryngology – Head and Neck Surgery Foundation, snoring affects about 20% of adults and children. Fortunately, there are many simple remedies for snoring that don't require costly surgery or pharmaceuticals. The fact is, most forms of snoring are treatable without drugs or surgery. We'll tell you about a few of the best snoring remedies here, but be sure to check out the video at the bottom of this article for more tips on how to stop snoring.
If you're a part of that 20% and need help snoring, don't worry. Today, let's talk about some ways you could get rid of your snoring problem entirely:
As we age, it's common for our sleep patterns to change. Given increased responsibilities and stress, we simply don't get the rest that we need. With age comes a loss of muscle tone, and it's possible for our throat muscles to relax enough for the airway to narrow during sleep. This narrowing and vibration leads to snoring.
The good news is that you can do exercises to strengthen your throat muscles (and others) and improve mouth breathing techniques.
Alcohol consumption is a major contributor to sleep apnea, especially in men. If you're snoring more than you used to, you might want to cut back on the booze and see if that helps.
For many people, sleeping on your back causes snoring. If you do sleep on your back, try to sleep in other positions as well.
Nasal congestion and obstruction can also lead to snoring. You can try using saline nasal sprays or over-the-counter decongestants to unclog your nose. And, of course, you'll want to visit your doctor if the problem persists.
Even obesity is a factor for sleep apnea. So if you're overweight or obese, you may want to consider losing some weight.
Some people find that their snoring worsens when they consume foods high in fat. It's possible that fatty foods can relax throat muscles and narrow the airway during sleep leading to snoring. You might want to consider eliminating fatty foods from your diet and see how that affects your snoring.
Snoring is often a result of having an overgrowth of nasal and sinus tissue. This can be treated with shrinkers or balloon devices.
Tongue-based snoring is associated with the tongue falling back into the throat, partially or completely blocking the airway during sleep. One method to resolve this problem involves having your doctor use minimally-invasive radio frequency technology to shrink tissue in your throat and tongue.
If you're a woman who snores, you may have experienced low-pelvic pain. This is because the pressure of the weight of your upper body compresses your diaphragm during sleep, which can cause pain in the area below your chest and neck. You can reduce this by sleeping on your side (both sides, if possible) and raising up on one elbow while lying on your side or back.
For women, shrinking the tongue and uvula is a possible option. You could have your doctor use radio frequency technology or a laser to achieve this.
Obstructive sleep apnea is the most common form of snoring, accounting for about 90% of cases. For this condition, the airway becomes blocked during sleep, either due to the tissue in your throat collapsing or because your tongue falls back in your throat and closes off the upper airway.
Controlling the severity of sleep apnea can help you get back to a restful sleep, but it's also possible to eliminate apnea with simple lifestyle changes.
First, you can try using a continuous positive airway pressure (CPAP) device that helps your body stay open during sleep. The devices are designed to put gentle suction on your airway, which in turn keeps the upper airway open and the tissues surrounding it from collapsing.
If CPAP isn't working for you, it's possible you could benefit from a mandibular advancement device. The device is a type of mouth piece that gently opens the jaw, which can help clear the airway and reduce snoring.
Many people find that they're allergic to the latex in the strap that holds their CPAP mask in place. If this happens to you, consider switching to an oral appliance or alternative devices.
Dietary changes can help with snoring, too. First, you should eliminate foods that may cause allergies or excess mucous. Some common offenders include dairy products, alcohol, and spicy foods.
It's also important to cut back on fatty foods and alcohol if you're heavy. Reducing the amount of fat in your diet can reduce the amount of fat-based tissue surrounding your throat, which should reduce snoring.
Conclusion
Snoring is a common problem, but it's also one that can be solved. We talked about many of the methods you can use to resolve your snoring issues and get some sleep.
If you're looking for additional ways to stop snoring, check out the video. It provides a look at what happens in your throat when you're snoring and gives some additional tips on how to stop snoring without surgery.
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