How to Stop Snoring
Night snoring can be unbearable for those living under the same roof and is likely to leave a feeling of tiredness when waking up. If you want to find a remedy, you can make simple changes in your lifestyle to reduce the risk of snoring and take the right precautions to keep your airway open. You should also consult your doctor because you will probably have to follow a treatment.
Make changes in lifestyle with Yourhealthdoctor7
1) Keep your body weight in the norm.
Overweight can worsen this problem, especially if the fat is located around the neck and throat. Eating healthily, following a balanced diet and exercising, you can relieve the symptoms of night snoring.
Contact your primary care physician before starting to train;
Even people who have a normal body weight can face this type of problem, especially if they suffer from ailments such as sleep apnea.
2) Do not take alcohol before going to bed.
Alcohol relaxes the body by promoting nocturnal snoring because the muscles in the throat relax and lose tone. This phenomenon tends to make you snore more. If it becomes a problem, you should avoid drinking shortly before going to sleep.
If you want to enjoy a drink, limit yourself to a couple of glasses and give yourself enough time before going to bed to get rid of the effect of the alcohol.
3) Sleep lying on your side.
The supine posture tends to lower the soft tissues in the back of the throat preventing the passage of air. Turning sideways, reduce this problem and, consequently, the risk of snoring is reduced.
4) Raise your head at least 10 cm if you can not help sleeping on your back.
Use a sloping pillow or raise the back of the bed to rest in a position that prevents snoring. By doing so, you will reduce the relaxation of the soft tissues inside the throat and you will avoid the upper airways from shrinking and this unpleasant discomfort.
5) Use a pillow designed specifically to stop snoring.
Some patients claim to sleep better with an anti-snoring pillow. There are different types to choose from, such as cuneiform cushions, those that support the cervical area, those that support the natural curves of the head, neck and shoulders, the cushions in memory foam and the pillows against sleep apnea. Look for one that allows you to alleviate the problem of night snoring.
It is said that the anti-snoring pillows are suitable for everyone.
6) Stop smoking.
Smoking favours this problem when it does not get worse. Generally, by giving up the smoking habit you can breathe better, so give it a try.
If you have difficulty quitting, consult your doctor. He will prescribe a device used for this purpose, such as chewing gum, patches or a drug.
7) Limit the use of sedatives.
The sedatives relax the central nervous system, which also affects the muscles of the throat, so they can increase the risk of snoring. However, by avoiding consumption, you will be less subject tonight snoring.
If you can not fall asleep, try to set a rest schedule ;
Consult your doctor before stopping any drug therapy.
8) Sing 20 minutes a day to help shrink the throat muscles.
Since the cause of nocturnal snoring can be the relaxation of the soft tissues inside the throat, strengthening them allows you to eliminate the symptoms. So if you sing every day for at least 20 minutes, you can tone up your throat muscles.
Alternatively, try playing a wind instrument, such as the oboe or the horn.
Keep Airways open while you sleep
9) Apply the nasal patches or use a nasal dilator to keep the airways open.
The nasal patches are inexpensive counter products that allow you to keep the upper airways open without too much difficulty. Applied near the nostrils, they widen favouring the passage of air. Likewise, the nasal dilator is a reusable medical device that, inserted into the nasal cavities, promotes breathing.
You can buy the patches and the nasal dilator in the pharmacy or online;
These devices are not suitable for everyone, especially in case of health problems such as sleep apnea.
10) Take a decongestant or rinse the nasal cavities if you have a congestion of the paranasal sinuses.
The congestion of the paranasal sinuses blocks the airways causing nocturnal snoring. Benchtop decongestants can help alleviate it. Another good option is to rinse the nasal cavities with a saline solution before going to bed.
A sterile saline solution is used. You can buy it at the pharmacy or prepare it at home. In the last case, use distilled or bottled water.
It would also be a good idea to take an antihistamine in case of allergies that may favor congestion of the paranasal sinuses.
11) Use a humidifier to keep the airways hydrated.
Sometimes dry airways are responsible for nocturnal snoring, but you can alleviate this problem by promoting their hydration. The humidifier for rooms is an easy way to prevent them from drying out. Place it in the bedroom before falling asleep.
Follow a medical treatment
12) Consult the doctor to rule out other health problems.
If you suspect snoring, you should contact your doctor. Night snoring can be linked to some rather serious disorders, such as sleep apnea. If you notice the following symptoms, go to your doctor to let them know.
-A headache upon awakening;
-Difficulty concentrating during the day;
-A sore throat in the morning;
-Waking up during sleep because you feel suffocated or go —hungry.
-Chest pain at night;
-Someone told you that Russians.
13) Undergo a diagnostic imaging test.
An x-ray, CT scan or magnetic resonance imaging will allow the doctor to check the nasal cavities and airways and identify any problems, such as a stenosis or deviation of the nasal septum. In this way, you can exclude possible causes and prescribe the most appropriate treatments for your needs.
Diagnostic imaging is non-invasive and does not involve pain. However, you may feel struggling to remain still for as long as necessary.
14) Undergo a polysomnography if the symptoms persist after other treatments.
Most patients improve after making changes in their lifestyle and follow the doctor’s recommendations. However, sometimes the problem is more complicated. For example, if you suffer from sleep apnea, your doctor may recommend a polysomnography to diagnose the cause of night snoring.
Polysomnography is not an invasive examination. It is usually performed in a hospital or at a centre specializing in sleep disorders. The patient is connected to a machine that causes no pain or discomfort. An expert in another room monitors sleeps by simultaneously recording various physiological parameters.
You can also request a home examination. An operator, by appointment, will go to your address at an agreed time and apply directly to your home the polysomnograph that will record the values used for the medical investigation.
15) Use continuous positive pressure mechanical ventilation if you suffer from sleep apnea.
Sleep apnea is a serious condition that can be relieved by medical treatment. In other words, the patient stops breathing at night, sometimes for several minutes. This disorder not only lowers the quality of sleep but is also dangerous. Your doctor may prescribe a continuous positive pressure machine (in English CPAP, an acronym for Continuous Positive Airway Pressure) to promote breathing while you sleep.
It is important to use this method of respiratory ventilation every night and follow all the instructions of the doctor;
Run the machine. Clean the mask every day, while the pipes and the water tank once a week.
This therapy will help you to breathe more easily, snore less and sleep better.
16) Use a mobile device to relieve night snoring.
The dentist may advise you to use a mandibular advancement device which creates greater space between the tongue and the pharynx, facilitating the airflow. While it is effective, on the other hand it is expensive. Prices range from 500 to 1500 euros.
You could also find a cheaper countertop medical device suited to your needs, even if it will not be tailor-made for the dentist.
17) Consider surgery if no treatment is suitable for your condition.
In rare cases, it is necessary to undergo surgery to treat the causes of nocturnal snoring. Your doctor may present you with this solution if you think it is appropriate.
Your doctor may recommend a tonsillectomy or an adenoidectomy to eliminate the respiratory obstruction at the origin of snoring present at the tonsils or adenoids.
In the case of sleep apnea, it is possible to undergo a procedure aimed at reshaping the soft palate and the uvula.
The surgeon could also advance the tongue or facilitate the passage of air through the upper airway.