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How to stop snoring?
20 Feb 2022
How to stop snoring? image

“Laugh and the world laugh with you, snore and you sleep alone” how hilarious and thoughtful it is at the same time. You may not be concerned about your snoring in fact most of the time you don’t even know that you snore. But chances are that you often annoy others and disrupt their sleep if you have the habit of snoring.

Snoring is a shrill or loud sound produced by air passing through relaxed tissues in the throat, causing the tissues to vibrate while you breathe. Snoring is something that almost everyone does from time to time, but for some people, it can become a persistent problem. It might also be a sign of a major health problem.

Why do I snore a lot?

Snoring can be caused by several factors including underlying health conditions such as:

  • Alcohol consumption
  • Nasal pathway problems
  • Sleep deprivation
  • Sleep position
  • Diabetes
  • Allergies
  • Hereditary

Home remedies to stop snoring

Experts usually recommend a few lifestyle adjustments to help you stop snoring

  1. Avoid taking sedatives before bed

If you’re on sedatives, talk to your doctor about your alternatives. Stopping sedative use before bedtime may help you sleep better. Sedatives, like alcohol, can relax muscles in the body, including those in the throat which results in snoring.

  1. Get proper sleep

Studies show that people who get 7-8 hours of sleep are more likely to snore much less than those who get less sleep. 

  1. Sleep on your side

Sleeping on your back can pull your tongue back and block your airpath during respiration. Sleeping on the side can open up the path and stop snoring.

  1. Use pillow or raise the head of your bed

Adding a few extra inches under your head can prevent snoring to an extent by keeping your respiratory airway open

  1. Avoid alcohol before bedtime

Avoid consuming alcohol for at least 3 hours before going to bed. Alcohol relaxes the muscles of the throat, causing snoring. Alcohol can also cause sleep disturbances in other ways.

  1. Reduce weight

Weight loss will assist lessen the amount of tissue in the throat if you are overweight. Your snoring could be caused by a buildup of tissue.

  1. Correct anatomical nasal structural 

Sometimes snoring can be due to the structure of the nose. People can be born with it or any injuries can cause such structural changes. Taking treatments and correcting them can stop snoring.

Complications 

Snoring regularly could be more than a nuisance. You may be at risk for further consequences if your snoring is linked to OSA, such as:

  • Drowsiness during the day
  • Anger or irritation on a regular basis
  • Lack of sleep puts you at a higher risk of getting into a car accident.
  • Concentration problems
  • A higher risk of hypertension, heart disease, and stroke.
  • In children with OSA, there is a higher risk of behavioural issues like aggression or learning difficulties.

Is snoring curable?

Snoring alone is not a disease it is just a condition. Snoring is curable, with proper treatment and remedies you can get rid of snoring effectively. 

If you feel your condition persists even after you try all the home remedies, get an appointment with a doctor and get expert advice.

For more help and support, contact us on 1800 889 2559.

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