If you snore or someone you know, it is because of relaxed tissues inside your throat. Hence, the vibration will produce a loud sound every time you breathe. This loud sound can be very irritating to the ear. Therefore, it will make you and your partner awake. If this problem is bothering you, then you need to stop snoring right away. Even if it is not giving you any problem, it is still good to find relief. Also, it might be a sign of a serious health problem that you need to resolve. One will likely to snore if:
- you are obese
- there is a condition called sleep apnea
- you have a structural problem inside your mouth, nose, and throat
- there is sleep deprivation
Moreover, it may not be a serious case. For instance, one may snore because of just sleeping on the back. Also, drinking too much alcohol can make you snore.
1. Try to Lose Weight
Overweight people may have excess tissues inside the throat. Hence, it can cause snoring. By reducing weight can lessen it and stop producing loud sound every time you sleep. Therefore, it is good to eat healthy foods. Also, decreasing carbohydrates and sweet foods can help. It is good to do daily exercise and ask help professionals.
2. Try to Sleep on the Side
Some people snore when they sleep in their back. Trying to sleep on the side may stop snoring right away. Lying down on your back may the tongue to move backward, blocking the throat and airways.
3. Use Extra Pillow on your Head
Moreover, you may raise your head using an extra pillow as a form of anti-snoring. By elevating your head, it can open up the airway to prevent loud noise when sleeping.
4. Nasal Strip
There is an available anti-snoring device like a nasal strip that you can put on top of your nose. Likewise, it will give extra space at the nasal passageway. Also, it can make you breathe easier during sleep.
5. Cure your Allergies
People who have allergic rhinitis may have a snoring problem. Hence, it will force you to breathe using the mouth and will produce a loud sound. It is better to talk to your doctor. You may take medication to cure your allergy according to your doctor’s prescription.
6. Correct Nose Problem
People may develop a structure problem in the nose because of an accident. Also, some are born with it. It can stop the natural airflow that causes mouth breathing. Hence, to cure it, one may need to undergo surgery for correction. Therefore, one should consult their doctor to know the condition.
7. Do not Drink Alcohol before Bedtime
An effective anti-snoring way is not to drink alcohol before going to bed. It has a substance that can relax muscles inside the throat. As a result, it will vibrate and cause a loud sound.
8. Stay Away from Sedative
If you are taking a sedative to sleep, then it is good to talk to your doctor. Hence, it may be the cause of your snoring. Getting rid of it may resolve the problem.
9. Stop Using Cigarette
There is no doubt that hitting cigarette is bad for health. If you smoke a lot, then talk to your doctor to know the most effective way to quit. Hence, there are available therapies for you. However, it will not be easier as you may experience withdrawal.
10. Sleep Well At Night
Furthermore, getting enough sleep for up to 8 hours is good to resolve this snoring right away.
11. Oral Appliance
Another anti-snoring device is an oral appliance that is effective in opening the airways. However, you may need to visit your dentist to get one of these devices. Also, the dentist will give you pieces of advice on how to use it properly.
12. CPAP Machine
There is an air mask that uses pressure that you can wear while you are sleeping. Hence, it is an effective cure for people with sleep apnea.
13. Wear an Implant
Moreover, it uses a strand to harden the soft palate inside the mouth. Therefore, it can help to reduce snoring.
14. Coping with It
Snoring is no doubt a problem, especially for a couple. However, aside from annoyance, it may be a sign of another health issue. So, it is better to see a doctor get a correct diagnosis and treatment.
