The Causes of Snoring and How it Can be Prevented
About 90 million Americans snore during their sleep, and 37 million others report that snoring affects them nightly. The a major cause of snoring is when air squeezes through a narrow or blocked airway. Other causes include obesity, resting on the back, sleep deprivation and consuming alcohol too close to sleeping time.
In some cases of snoring, it is best to seek the help of a medical practitioner in order to get the medical treatment you need to treat the underlying condition. Below are some ways in which snoring can be treated depending on its causes.
Control Your Weight
Losing weight is essential as it helps reduce the amount of fatty tissue in the throat that might be causing your snoring. You can easily lose weight by reducing your overall calories intake by taking smaller portions and more healthy foods. Make sure that you get regular exercise daily.
Make use of a Nasal Strip or an External Nasal Dilator
Stick-on nasal strips can be placed on the bridge of the nose to help increase the nasal passage space. This way, your breath can be more efficient, and you can reduce or stop the snoring.
Alternatively, you can use the nasal dilator which is a hardened adhesive strip that is stuck on top of the nose across the nostrils. This lowers the resistance to airflow making it easier to breathe.
Sleep on Your Side
Sleeping on your back causes you to snore more than it would when lying on your side, simply because in the back position the tongue and the soft palate will collapse to the back of your throat.
Buying a full-length body pillow is a great way to solve this as it may keep you snoozing the right direction for the night. It is so because the pillow can hold your back and belly.
Some people are born with or undergo an injury that gives them a deviated septum. A deviated septum refers to the misalignment of the wall the two sides of the nose which restricts airflow. This can cause mouth breathing during sleep leading to snoring. It may necessitate a surgery to have the condition corrected.
Use of Oral Appliances
Oral appliances can help in keeping your air passages open making it more easier for you to breath. Snoring can be prevented by this. Visit your doctor and have the device done.
Avoid Alcohol Before Going to Bed: It is advisable that you restrain from taking alcohol at least three hours before bed. A alcohol is a relaxing stimulant, therefore, if you take it before going to sleep, it causes the muscles in your throat to relax more than is normal. This means that you will be snoring the whole night loudly disturbing the sleep of your companion.
Snoring is irritable and can disrupt your sweet night sleep, and that of your spouse. It could also possibly mean that you have a health issue that needs the doctor’s attention.