A loud snore can be bothersome for both the snorer and the sleep partner. Snoring occurs when airflow is blocked, as in obstructive sleep apnea, or when the muscles in your airway relax and gradually collapse, narrowing the passageway. It usually happens when someone sleeps on his back.
Snoring is a symptom of obstructive sleep apnea, a potentially fatal condition in which breathing begins and stops during sleep.
What You Can Do to Prevent Snoring
While snoring is usually harmless, it is important to reduce the noise and improve your sleep quality. If you snore loudly, it may prevent you from getting the deep, restorative sleep you require. You can do the following to stop snoring.
If You Are Overweight, You Should Lose Weight
If you are overweight, losing weight will help you sleep better. Obstructive sleep apnea is associated with a high body mass index (BMI) (OSA). OSA is a breathing disorder that causes snoring or shallow breathing while sleeping. While sleeping, OSA can also cause gasping and choking. OSA affects many overweight people, and one in every four adults is obese.
Losing weight has numerous health benefits. Excess body weight puts you at risk for high blood pressure, type 2 diabetes, heart disease, and sleep apnea. Losing weight will assist you in overcoming these health issues.
If you are obese, many sleep experts recommend losing weight to help you stop snoring. Quitting smoking will reduce your risk of developing OSA and help you sleep better.
Sleep on Your Side
How many times have you been told not to sleep on your back because it can aid snoring? Sleeping on your side is the most effective way to reduce snoring. While you sleep, your throat muscles relax, causing them to vibrate and produce a sound similar to that of people who snore. So, what can help a snorer snore less? Sleeping on your side is one of the best ways to help reduce the vibrations of your throat muscles and thus help you stop snoring.
Use Snoring Aids Such as Chin Straps or Nasal Strips
People who do not have this condition may pretend to understand what OSA sufferers go through, but it is difficult for others to understand unless they have this condition themselves. There are several things that can help a person stop snoring, but one of the most effective is a chin strap. A chin strap is simply the name for a device with two straps that fit over the individual’s head and allow him or her to sleep more comfortably.
The straps are frequently made of breathable fabric, which helps keep their skin cool while they sleep. They help prevent snoring by keeping the individual’s mouth closed and allowing them to breathe through their nose.
They could also be combined with other treatments, such as nasal strips and a nasal dilator.
Take Care of Chronic Allergies
A stuffy or runny nose, according to the Mayo Clinic, is one of the most common causes of snoring. Allergy medications that help you breathe better at night are among the snoring remedies. They aid in the reduction of snoring and the improvement of sleep quality.
Smoking cessation can help you sleep better at night. Quitting lowers the inflammation in your nose and throat, which causes snoring. A chin tuck can help people stop snoring by properly aligning their jaw during sleep.
Nasal saline sprays can help you sleep better by reducing snoring. Saline sprays are useful for moisturizing and clearing your nose and sinuses. They aid in the opening of nasal and throat passages, which may be causing you to snore.
Avoid Sedatives Before Going to Bed
Sedatives are commonly used to help people sleep better at night. Sedatives work by slowing your heart rate and breathing. The problem is that these things naturally slow down when you sleep, and the medication can prevent you from getting enough restful sleep. If you take a sedative before bed, it will help you fall asleep faster and stay asleep longer. The problem with sedatives is that they leave a chemical residue in your body that can cause or exacerbate snoring.
Snoring occurs when your breathing passages become partially obstructed while sleeping. This makes getting enough oxygen into your lungs difficult, and expelling carbon dioxide even more difficult. As you try to take in oxygen, your muscles naturally relax, narrowing the passages and making breathing even more difficult. This is the time when snoring occurs. The above tips are guaranteed to help you reduce snoring and sleep better.