You may have already realised that you are a snorer and that your snoring can be a cause of concern not only for you but also for your bed partner. You are even not getting to sleep well at night if you snore heavily. However, if you are a snorer, then you are not alone.
Snoring occurs when the air flows through the throat at the time of breathing as you sleep. This causes the relaxed tissues in the throat for vibrating and causing the irritating and harsh noise.
The snoring can disturb your sleep or your partner’s. Even though it does not bother you too much it is not a problem that you can ignore. Even if your snoring problem is not bothering you, it can signify a serious health disorder that includes –
- Blocked Airways or Obstructive Sleep Apnea
- Sleep Deprivation
- Issue with of the Nose, Mouth or Throat Structure
Otherwise, the snoring may be produced by drinking alcohol close to bedtime or by sleeping on the back simply.
To help you with the same, here are some simple tips for stopping your snoring problem tonight. Just take a look.
Change the Sleeping Position – At the time of sleeping on the back, the extra tissue under the chin collapses to the rear portion of the tongue. As a result of that, the airways can get squashed engendering a vibrating sound at the time of sleeping. The simplest way to avoid this issue is to change the sleeping position. You should try to sleep on the side. Also you can start using a body pillow for supporting your body structure as you sleep on the side.
Raise Your Head – If you lay on the head this can cause the tongue to clog the airway. So you can elevate the head by about 4 inches or 10-30 degrees from the bed. This way you can take off the extra pressure and stop the unbearable snoring. If you sleep upright it can prevent the gravity-dependent collapse of the upper airways. For a good night’s sleep, you should consider a wedge and another pillow.
Lose Weight (For Those Who are Overweight) – This will assist in reducing the tissue amount in the throat which can cause the snoring. You should reduce the overall calorie intake in your diet by having healthier foods in smaller portions. You should also ensure that you go for regular exercise. You may also consider seeing a dietician for assistance.
Avoid Alcohol and Smoking – The poor sleep habits can have an effect that is similar to that of drinking alcohol. Working the long hours without sufficient amount of sleep means that when you hit the sack you are overtly tired. If you sleep deep and hard, the muscles can get floppier which can give rise to snoring. Again, smoking is also not ideal if you are a snorer. It can make the sleep apnea condition and snoring worse as a lot of upper way inflammation is caused by smoking.
Flush Your Sinuses – You can create a huge impact if you can clear your sinuses at the night-time. In fact, research suggests that almost 30-35% people have nasal congestion all through the year. So if you have snoring issue you must try clearing your sinuses by taking a hot shower prior to going to bed. You can also use eucalyptus oil or marjoram or thyme to keep the nostril open. This will decrease your snoring to a great extent.
Use the Nasal Strips or the External Nasal Dilator – The nasal strips can be positioned upon the nose bridge for increasing the nasal passage space. This can eliminate the snoring by making the breathing more effectual. You can also go for a stiffened adhesive strip known as nasal dilator applied on the top of the nose across the nostrils. This can reduce the airflow resistance which makes it easier for breathing. For reducing the snoring, you can use nasal strips.
Consult Your Doctor – Your snoring can be caused by a medical condition and in order to know the real cause you must consult with the best sleep dentist and seek snoring treatment. Snoring can be caused by the bedding materials, dust and animal hair. So avoid taking sleeping pills or going for self-medications. Your sleep dentist can guide you regarding the right treatment plan which will be most suitable for you.
The above are some of the things that you should consider if you want to put an end to your snoring problem and grab a good night’s sleep so that you can lead a better life.