Here 10 tips to stop snoring
If you snore, you are not alone. Snoring occurs when the air forces its way into your throat to reach your lungs. The air makes vibrating the relaxed throat tissues and causes snoring.
Snoring can disrupt your sleep, or your partner’s sleep. Even if it doesn’t bother you too much, snoring doesn’t have to be ignored. In fact, snoring can be a sign of a serious health problem, such as :
- Obstructive sleep apnea
- A malformation of the mouth, nose, or throat structure
- Lack of sleep
In other cases, snoring can be caused by simply sleeping on your back or drinking alcohol too close to bedtime.
Depending on the situation, it is important to consult a specialist to obtain detailed analysis and treat the symptoms with adequate therapy.
Cases of snoring caused by benign factors – such as sleeping position – can often be treated with simple home remedies.
Here are 10 popular solutions for treating snoring:
- Lose weight (if you are overweight.)
This will help reduce the throat tissue that may be causing your snoring. You can lose weight by improving your diet and reducing your daily calorie intake. Exercise regularly.
- Limit your alcohol intake before bedtime.
Try not to drink alcohol for at least two hours before bedtime. Alcohol can relax your throat muscles and cause snoring.
- Stop smoking.
Smoking can make snoring worse. You can talk to your doctor about ways to stop smoking.
- Sleep on your side.
Sleeping on your back may cause snoring. Sleeping on your side may be enough to allow air to circulate easily and reduce or stop snoring.
- Elevate your pillow
Lifting your head 10 cm can help reduce snoring by keeping your airways open.
- Get enough sleep.
Make sure you get the recommended seven to eight hours of sleep you need each night.
- Wear oral appliances.
Oral appliances help keep your airways open and prevent you from snoring.
- Use a CPAP
This treatment is often recommended treating obstructive sleep apnea.
- Perform UPPP (uvulopalatopharyngoplasty).
This type of surgery tightens throat tissue to reduce snoring. There is also laser-assisted uvulopalatopharyngoplasty (LAUPPP), which is sometimes more effective than UPPP.
This new treatment uses low-intensity radiofrequency waves to shrink soft palate tissue to reduce snoring.