Is snoring bothering you? Here are some best remedies to stop and get rid of snoring. But before that, let us try to understand why people snore. When we sleep, our throat muscles and tissues relax and become floppy. As a result, when air passes through our throats while we sleep, vibrations are produced. This produces the harsh and annoying snoring sound that we all know and despise. Snoring may disrupt your sleep or that of your partner.
Even if the condition isn’t troubling you too much, it’s not something you should disregard. In fact, snoring can be an indication of a significant health problem, such as obstructive sleep apnea (blocked airways), obesity, problems with the structure of your mouth, nose, or throat, or persistent sleep deprivation. Some cases, though, snoring is merely caused by sleeping on your back or drinking alcohol too close to bedtime. In some situations of snoring, it is necessary to seek medical attention in order to address the root cause. However, there are several simple remedies to stop and get rid of snoring.
SOME OF THE HOME REMEDIES TO STOP SNORING:
1. Reduce your weight
Losing weight immediately contributes to less snoring. This occurs because losing weight not only improves your health but also reduces the amount of extra tissue in the throat, which is responsible for the irritating snoring sounds.
So you can start losing weight by reducing your overall caloric intake. You can additionally switch to eating smaller portions at regular intervals and developing a diet made of healthy and nutritious foods such as fruits and vegetables. Make sure you get regular exercise every day. You might also consider seeing your doctor or a nutritionist for professional assistance on how to efficiently manage your diet and weight.
2. Sleep on your side
When we sleep on our backs, the tongue occasionally creeps to the back of the throat. This partially obstructs the normal airflow across your throat, resulting in snoring. Sleeping on your side is all that is required to allow air to move freely and to stop or lessen snoring.
3. Raise the head end of your bed
Elevating the head end of your bed by four inches will help you reduce snoring by keeping your airways open during sleep. It will also help to increase your oxygen levels. This also implies that if you sleep with your mouth open, your jaw will hang freely without forcing down on your throat.
4. Effective chronic allergy management
Allergies cause edoema (swelling) in the airways. This can decrease airflow via your nose, forcing you to breathe through your mouth. This raises the probability of snoring. Consult your doctor about which types of prescription allergy medication may help you.
5. Limit or avoid consuming alcohol before going to bed
Numerous studies have shown that drinking alcohol before bed can cause throat muscles to relax, resulting in snoring. So, avoid consuming alcohol for at least 2 hours before going to bed. This simple modest habit can help you live a healthier life.
6. Stop smoking
Studies after studies have demonstrated the broad harm that smoking does in our bodies. This is no exception-you are more likely to snore and develop apnea if you smoke.
7. Use nasal strips or an external nasal dilator
Use nasal strips or an external nasal dilator, which are readily accessible in the market nowadays. You can obtain them either online or from a nearby pharmacy.
Nasal strips operate on a basic principle. They are placed on the bridge of the nose and help to expand the nasal channel. This can improve your breathing and minimize or eliminate your snoring.
You might also try a nasal dilator, which is an adhesive strip that is placed across the nostrils on the top of the nose. This can reduce air flow resistance, making breathing easier.
Note: If you have any pre-existing conditions, or persistent symptoms always recommend you consult with your doctor before doing any home remedy and treating yourself.
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