Snoring is caused by the vibration of air in the upper respiratory tract. There are many recommended tips for snoring, but which ones are the most effective?
The causes of snoring are usually not serious. However, they may indicate that lifestyle changes would improve a person’s health.
Best Tips for Snoring
The following lifestyle changes and tips can reduce or stop a person’s snoring.
1. Lose Weight
Overweight people are more likely to snore. This is because fatty tissue and poor muscle tone, especially around the throat, contribute to snoring.
The best way to lose weight is to follow a healthy, controlled diet by calories and regular exercise.
2. Sleeping on one side
A person is more likely to snore if they are lying on their back. The tongue can then move towards the back of the throat. This makes it harder to breathe and can cause snoring vibrations. Sleeping on your side can allow air to circulate more easily, reducing vibrations. This can either stop the snoring sound or make it quieter.
3. Quit smoking
In addition to damaging general health, smoking irritates the respiratory tract, which can make snoring worse. If a person smokes, quitting may help them snore less, if at all.
4. Avoid alcohol
Consuming a large amount of alcohol relaxes the throat muscles. When these muscles relax, they are more likely to vibrate. Avoiding alcohol before bed can reduce or stop snoring.
5. Avoid sleeping pills
Sedative drugs, or sleeping pills, can lead to very deep sleep. This can have a relaxing effect on the muscles in the throat and cause snoring.
A doctor may recommend healthy ways to ensure a good night’s sleep.
6. Elevating the Head
Elevating the head using extra pillows can help open the airways, reducing or eliminating snoring. Distributors offer pillows designed to support the body and prevent snoring. They can be purchased online.
7. Treating Allergies
An allergic reaction can lead to congestion and obstruction of the airways. This can make snoring worse. If a person’s snoring is caused by allergies, effective treatment may help.
8. Mandibular advancement device
If a person’s tongue partially blocks the back of the throat during sleep, it can cause snoring. A mandibular advancement device is worn in the mouth to advance the tongue, which can reduce snoring.
9. Vestibular shield
A vestibular shield is also worn in the mouth. Snoring can be caused by opening your mouth while sleeping. This device encourages a person to breathe through their nose, which can prevent snoring.
10. Dilators or nasal strips
Obstruction or narrowness of the airways can also cause snoring, and a nasal dilator or nasal strip can help. They are designed to hold a person’s nose open while they sleep. This makes it easier to breathe and to stop or reduce snoring.
11. Nasal sprays
When a blocked or narrow airway is the cause of snoring, a nasal spray may also be helpful. Nasal sprays can help reduce inflammation in the nose and airways, freeing them up.
Coping strategies for sleeping next to a snorer
Snoring can disrupt the sleep of those nearby.
To avoid relationship difficulties, the person who snores can ask partner or roommates to do the following:
– wear earplugs
– roll the snoring person over side
– wake up the person who snores so others can fall asleep.
A person who snores may consider surgery if the other means of prevention have failed.
What are the causes of snoring?
When a person falls asleep, his tongue, mouth, throat and airways relax. Breathing can vibrate these areas, resulting in the sound of snoring.
A person is more likely to snore if:
– is overweight
– smokes
– drinks alcohol excessively
– she sleeps on back.
Sleep apnea, a condition where the airways are temporarily blocked, can also cause snoring.
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