Snoring is noisy breathing during sleep, and it’s a common problem amongst people of all ages and all genders. So, learning some great anti-snoring techniques is important!
Snoring affects around 90 million American adults and 37 million of those on a regular basis. Males and people who are overweight are those most at risk, but snoring is a problem for both men and women.
It can cause disruptions to both your own and your partner’s sleep, and lead to issues with fragmented, unrefreshing sleep that leaves you suffering from poor daytime function and feeling tired throughout the day.
The good news is that there are several things that you can do to treat your snoring problem and allow yourself and your partner to enjoy a better nights’ sleep.
#1. Avoiding Risk Factors:
There are several risk factors that can lead to an increased chance of snoring at night.
These include obesity, drinking alcohol before sleeping, and simply sleeping on your back. There are certain lifestyle changes that you can make in order to decrease the number of risk factors for snoring; avoiding alcohol before bed and adopting a healthier lifestyle to lose extra weight if needed can all help you reduce your snoring.
You may also want to consider getting treatment for any allergies that could be contributing to snoring, or simply using anti-allergy bedding. Sleep position training can also be helpful for snorers who tend to be back sleepers.
#2. Behavioral Remedies:
Those who suffer from snoring might wish to try some behavioral changes before consulting their doctor.
Losing weight can help as mentioned above, and it’s a wise idea to avoid anything that could lead to additional throat relaxation before sleep, like tranquilizers, sleeping pills or antihistamines.
Avoid alcohol for at least four hours before sleeping, and eat any snacks or heavy meals at least three hours before going to bed. It can also help to establish a regular sleeping pattern, waking up and going to bed at the same time as often as possible.
And finally, trying to fall asleep on your side, rather than your back, can be useful. You might want to use pillows or similar to help you keep this position once you’re asleep.
#3. Anti-Snoring Devices:
There are several anti-snoring devices on the market today you might want to consider trying.
For example, this easy fix involves using strips to stop you from breathing through your mouth when you sleep, which can help you avoid over-relaxation of the throat muscles and prevent you from snoring.
Other devices include nasal dilators to make breathing through your nose easier or oral appliances constructed by a dentist who is experienced in the treatment of snoring or other sleep conditions such as sleep apnea.
#4. Get Medical Attention:
If lifestyle changes or anti-snoring devices aren’t working for you, then it’s important to seek medical attention and rule out any serious conditions which could be causing you to snore.
Sleep apnea, for example, is often a main cause of snoring and the right medical treatment can ensure that not only do you sleep more soundly and avoid daytime dysfunction, but also prevent storing.
Treatment for sleep apnea includes CPAP devices, which applies continuous positive airway pressure to blow room into the back of the throat and prevent it from collapsing.
Finally, surgery can be an option for people who are struggling to find a way to avoid snoring at night.
There are various types of surgery available that can be helpful and your doctor will be able to discuss your suitable options with you.
Surgery is generally done on the back of the throat and roof of the mouth, and can sometimes be done on the nose. It is conducted using a variety of instruments including scalpel or laser surgery.
Snoring can cause sleep problems for both you and your partner, but these remedies can help you both sleep soundly.