Effective And Safe Ways to Overcome Snoring

                        

Are you among those 45 percent of people who snore frequently? If yes, then probably you need to know why you do so and ways to overcome it. You may find yourself in the middle of the jokes at family parties or gathering if you are a regular snorer. However, with effective and safe ways, you can kick this involuntary habit.

Snoring is an involuntary act of producing sounds during sleep. A person breathes noisily during sleep, making other person’s life hell. A snoring partner often keeps you away from a good night’s sleep, leading to separate bedrooms. In short, snoring gives rise to problem in a couple’s marriage life. Approximately, 75 percent of people who have this sleeping issue often suffer from obstructive sleep apnea (OSA).

 What are the causes of snoring?

When you are sleeping, the important muscles of your mouth i.e. soft palate, throat and tongue relax. The tissues of your throat relax more, creating blockage in your airway that vibrates and produces sound. The airways are narrowed due to tissue vibration, allowing you to snore more and louder. Following are few potential causes of snoring –

Anatomical structure of mouth – A person with low and thick soft palate tend to have narrowed airways. People who are obese or overweight have extra tissue in the throat, narrowing the airways, thereby increasing the vibrations and sounds.

   

      Nasal issues – People having nasal problems like deviated nasal septum (DNS) and chronic nasal congestion are often prone to suffer from snoring.

 

     Sleep apnea – Sleep apnea is a sleeping disorder characterized by cessation of respiration during sleep. In this condition, the tissues in throat completely or partially block the airway, causing breathing troubles.

Alcoholism – Chronic alcoholics snore a lot, because alcohol potentially relaxes the muscles in throat, causing obstruction in airway.

Effective and safe ways to overcome snoring –

      Shed extra pounds

Shedding extra pounds helps few people to overcome snoring, but not everyone. If you have stared snoring after gaining weight, losing weight can help you have a sound sleep without making sounds. Eat healthy, exercise regularly and maintain normal body mass index to lose weight.

      Alter your sleeping position

Sleeping face upward produces snoring, because the base of the tongue and muscles of throat collapse. So sleep on your either side to help prevent snoring. A full-length pillow can be of great help in preventing snoring, as it enables you to sleep on your side.

      Avoid alcohol and smoking

Cigarette smoking, alcohol and other drugs reduce the relaxation of muscles in the throat, making you snore more. People who drink before going to bed snore more. Hence, it is recommended to stay away from these harmful substances.

Release your nasal passages

If your nose is blocked due to cold, allergy and other issues, you are likely to produce more sound during sleep. To release your air passages, take a hot shower or steam inhalation just before going to sleep. You can rinse your nose with normal saline water by using a neti-pot to clear air passages as well. Anti-snoring month piece and nasal strips may also help overcome snoring.

Drink plenty of water

Dehydration is one of the common causes of snoring, because nasal secretions are thick if you are dehydrated, causing snoring. So drink plenty of water to stay hydrated and loosen the mucus secretion. Medical experts advise people to drink at least eight glass of water on a daily basis.

The aforementioned practices can provide you marked difference in overcoming snoring. Even after implementing these steps, if you fail to achieve desired results, consult your doctor who may prescribe you snore aids and snoring remedies.