Ways to Stop Snoring

Different Remedies to Help Stop Snoring

It is estimated that snoring affects 90 million Americans. Snoring occurs when air flow is obstructed during sleep. Instead of flowing freely through your airways, the air is restricted to smaller spaces in your nose and mouth. This causes the soft roof of the mouth, or the soft palate, to vibrate as the air pushes against the walls of your nose and mouth, creating a sound that can be very irritating to not only the one snoring, but also their partner. Common symptoms associated with snoring include daytime sleepiness, difficulty with concentrating, headaches, and more. There are several causes of snoring including obstructive sleep apnea, obesity, nasal issues, sleep deprivation, and alcohol consumption. In less serious cases, snoring can be treated using the following remedies. 

Adequate Sleep

Getting a good night’s rest is essential to one’s health. Unfortunately, healthy sleeping habits are not common in today’s society, and poor sleeping patterns can lead to snoring. When people experience exhaustion, their throat and tongue muscles can become relaxed, which then causes snoring. Many people turn to sleep aids, but it is important to be careful when using them because they can also affect the muscles. 

Change Sleeping Position

The way we position ourselves during a night’s sleep can cause snoring. For instance, if you choose to sleep on your back, your airway can become narrowed, making it more difficult to breathe. To prevent this from occurring, we recommend sleeping on your side. While this may take some getting used to, it will improve your sleep. 

Treat Allergies or Nasal Issues

Allergies are sometimes the culprit of snoring. With lack of airflow to your nose, your only option is to breathe through your mouth. If you experience frequent congestion or other nasal problems, a common symptom may be snoring. It is important to visit a doctor to determine if medication can do the trick or if a procedure is necessary. 

Limit Alcohol Consumption

Consuming alcohol before going to sleep can result in snoring. The alcohol tends to relax the throat muscles, thus making it more difficult for air to pass through. We suggest limiting your alcohol intake as well as avoiding alcoholic beverages close to the time you normally head off to bed. 

Exercise

Exercising can be helpful when trying to reduce snoring. People who are overweight may be more likely to snore and are even more susceptible to sleep apnea. Living a more healthy lifestyle can positively affect your sleeping patterns. 

Contact Breathe Clear If Your Snoring Worsens

If these remedies do not help, there may be a more serious issue at hand that requires the attention of an ENT doctor. When you need to manage and treat your sleep disorder, we are here to help. At The Breathe Clear Institute, we understand that everyone’s problem and anatomy are different. This is why we perform a thorough evaluation to best customize your treatment options, whether it be medical or surgical. It is our job to provide our patients with the best possible experience, helping them get the relief they deserve. Schedule an appointment with us today to help improve your sleep and reduce your snoring.