Learn how to stop snoring


You’re not alone if you snore. Half of all adults in the United States snore. It occurs when air passes past your throat while you are sleeping. The relaxed tissues in your throat vibrate, resulting in harsh, annoying snoring noises.

1. Stop snoring with these self-help strategies:

• Lifestyle changes to help you stop snoring:

If you are overweight, you should lose weight. This will aid in reducing the amount of tissue in your throat that may be contributing to your snoring. 

You can lose weight by eating smaller portions and more healthier foods and reducing your overall caloric intake. Make sure you workout on a daily basis.

Before going to bed, limit or avoid consuming alcohol. Alcohol relaxes the muscles of the throat, causing snoring.

Quit smoking. Smoking is a bad habit that might make your snoring worse. Consult your doctor about smoking cessation methods such as gum or patches. 

Make sure you get enough rest. Make sure you receive the seven to eight hours of sleep per night that is suggested.

• Bedtime remedies to help you stop snoring:

Sleep on your left or right side if possible. When you sleep on your back, your tongue may slide to the back of your throat, partially blocking ventilation.

Sleeping on your side may be all you need to stop or lessen your snoring by allowing air to circulate freely.

Make sure to clear nasal passage. Rinse your sinuses with saline before going to bed if you have a stuffy nose. You can also breathe more easily while sleeping by using a neti pot, nasal decongestant, or nasal strips.

Keep the air in your bedroom wet. Dry air can irritate nasal and throat membranes, so if you have swollen nasal tissues, a humidifier may help.

2. Medical treatment for snoring:

Continuous Positive Airway Pressure (CPAP). A machine near your bedside blasts compressed air into a mask you wear over your nose or face to keep your airway open while you sleep.

Laser-assisted uvulopalatoplasty (LAUP) employs a laser to shorten the uvula and make small cuts in the soft palate on both sides. The surrounding tissues tighten as the incisions heal, preventing snoring-inducing vibrations.

Palatal implants, also known as the Pillar procedure, are small plastic implants that are inserted into the soft palate to assist in preventing lowering of the soft palate, which can induce snoring.

Snoring might make it difficult for you and your partner to get a good night’s sleep. However, it may signify a significant health condition in addition to being bothersome.

Seeing a doctor and attempting one or more of the therapy options listed above can assist you in regaining control of your sleep.

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