What is Snoring and How it can be Prevented
About 90 million Americans snore during their sleep, and 37 million others report that snoring affects them nightly. Normally, snoring occurs as a result of air being squeezed through a narrow or blocked airway. Other possible causes of the condition include drinking alcohol a few minutes to bed, sleeping on your back, obesity and sleep deprivation.
In some cases of snoring, it is crucial to seek a doctor’s care in order to get the medical treatment you need to address the underlying condition. Below are some ways in which snoring can be treated depending on its causes.
Control Your Weight
Losing weight is essential as it helps reduce the amount of fatty tissue in the throat that might be causing your snoring. You can easily lose weight by reducing your overall calories intake by taking smaller portions and more healthy foods. Regular exercise is also recommended.
Nasal Strips or External Nasal Dilator
Stick-on nasal strips can be placed on the bridge of the nose to help increase the nasal passage space. This can aid in making your breathing more efficient and reduce or stop snoring.
You can also try using a nasal dilator, which is a stiffened adhesive strip that is applied on top of the nose across the nostrils. This can minimize airflow resistance making it easier for you to breath.
Always Sleep on Your Side
If you sleep on your back, you will snore more as compared to when you lie on your side because the tongue and the soft palate collapse to the back of the throat.
Having a full-length body pillow may help you snooze the right way the entire night. It is so because the pillow can hold your back and belly.
There are people born with a deviated septum, or others get it as a result of an injury. A deviated septum refers to the misalignment of the wall the two sides of the nose which restricts airflow. This may lead to mouth breathing during sleep which results in snoring. It may necessitate a surgery to have the condition corrected.
Get an Oral Appliance
Oral appliances can help in keeping your air passages open making it more easier for you to breath. This will prevent snoring. You will need to see your dentist get the device made.
Avoid drinking alcohol for at least three hours prior bedtime. Being a relaxing stimulant, alcohol, if taken a few minutes before bedtime will cause the throat muscles to rest more than is usual. This means that you will be snoring the whole night loudly disturbing the sleep of your companion.
Snoring can interrupt your sleep as well as that of your partner. Besides it being annoying, it could be an indication of an underlying health problem thus the need to have a doctor check it.