A loud snore can be an annoyance for the snorer and the sleep partner. Snoring happens when airflow is blocked, such as in obstructive sleep apnea, or when muscles in your airway relax during sleep and gradually collapse, narrowing the passageway. Most often, it occurs when someone sleeps on his back.
Snoring can be a sign of obstructive sleep apnea, a potentially serious condition where breathing starts and stops during sleep.
What You Can Do To Stop Snoring
While snoring is typically harmless, it’s essential to minimize the noise and improve your sleep quality. If you’re a loud snorer, your snoring could stop you from getting the deep, restorative sleep you need. These are things you can do to stop snoring.
Lose Weight If You Are Overweight
Losing weight if you are overweight helps you sleep better. High body mass index (BMI) is linked to obstructive sleep apnea (OSA). OSA is a breathing disorder that causes snoring during sleep or shallow breathing throughout the night. OSA can also cause gasping and choking while sleeping. OSA affects many overweight people, and about 1 in 4 adults is obese.
Weight loss has multiple benefits for your health. You face high blood pressure, type 2 diabetes, heart disease, and sleep apnea if you have excess body weight. Weight loss will help you to overcome these health problems.
Many sleep experts suggest losing weight if you are obese to help you stop snoring. If you quit smoking, it will help lower your risk of developing OSA and help you sleep better.
Sleep On Your Side
How often have you been told not to sleep on your back because it can help someone snore? Sleeping on your side is the best way to help stop you from snoring. Your throat muscles relax while you are sleeping, which can cause them to vibrate and create a sound similar to what you would hear when people snore. So what can help a person snoring, snore less? To help decrease the vibrations of your throat muscles, sleeping on your side is one of the best tips to help you stop snoring.
Use Snoring Devices Like Chin Straps Or Nasal Strips
People who don’t deal with this condition sometimes pretend to understand what OSA sufferers go through, but it’s not something that others can easily comprehend unless they suffer from this issue themselves. There are several things that help a person stop snoring, however, one of the most effective of them is a chin strap. A chin strap is merely the name for a device that has two straps that fit over the individual’s head and help him or her sleep more easily.
The straps are often made of breathable fabric, which helps cool their skin as they’re sleeping. They help keep the individual from snoring because they help keep their mouth closed and help them to breathe through their nose.
They could be used in conjunction with other treatments as well, including nasal strips and a nasal dilator.
Treat Chronic Allergies
According to the Mayo Clinic, one of the primary causes of snoring is a stuffy or runny nose. Snoring remedies include allergy medications that help you breathe better at night. They help to reduce snoring and help you sleep better.
Quitting smoking can help you breathe better at night. Quitting reduces the inflammation in your nose and throat that leads to snoring. Doing a chin tuck can help people stop snoring by aligning their jaw correctly during sleep.
Nasal saline sprays help to reduce snoring and help you sleep better. Saline sprays help moisturize and clear your nose and sinuses. They help open up the passages in your nose and throat that may be causing you to snore.
Avoid Taking Sedatives Before Bed
Many people take sedatives to help them sleep better at night. Sedatives help by slowing down your heart rate and your breathing. The problem is that when you’re sleeping, these things slow down in their nature, and the medication can prevent you from getting enough restful sleep. If you take a sedative before bed, it’s going to help you fall asleep more quickly and help you stay asleep. However, the problem with sedatives is that they leave behind a chemical residue in your body that can end up causing or exacerbating snoring.
Snoring happens because your breathing passages are partially obstructed as you sleep. This makes it challenging to get enough oxygen into your lungs and even more challenging to expel carbon dioxide. As you try to take in oxygen, your body naturally relaxes its muscles, which further narrows the passages and makes it even more challenging to breathe. This is when snoring occurs. To reduce snoring and sleep better, the above tips are ways to guarantee to help you.