Most Effective Ways Help You to Stop Snoring
Almost everyone snores at one point of their life. Snoring occurs when air can’t move freely between the nose and mouth as a person sleeps. It is caused by narrowing of the airway that is as a result of abnormalities with the throats soft tissues or lack of sleep. Frequent snoring however, can be quite daunting as it can affect the quality and quantity of sleep. This can lead to fatigue, poor sleep, irritability, relationship and other health issues. There are a number of reasons that cause snoring and it is important to get to identify yours in order to find how to stop snoring .
How to stop snoring naturally
Sleep on your side – This is one of the best bedtime remedies to stop snoring. Sleeping on your back should be avoided as it allows gravity to drop your tongue and soft tissues and blocks the airway causing snoring.
Clear nasal passages – having a stuffy nose usually makes it difficult to inhale. This in turn forms a vacuum on the throat which can cause snoring. You can try nasal strips, decongestants, neti pot or natural ways to clear up the nose so that you can breathe more easily when you are asleep.
Lose weight – Overweight individuals have higher chances of snoring. Changing your lifestyle and losing even a little weight can help reduce the fatty tissues found at the back of the throat which helps to stop snoring. Exercise also helps individuals to stop snoring. This is because working out to tone legs, arms and abs for instance also helps to tone the throat muscles. This leads to decreased snoring.
Stick to regular Sleep Patterns – adhering to a regular routine when it comes to sleeping can also help to stop snoring as it helps you to sleep better. If it is possible, keep the air in the bedroom moist. This can be done simply with the use of a humidifier. Dry air can cause irritation to the membranes found in the nose and throat.
Avoid alcohol and sleeping pill- alcohol, sleeping pills and other sedatives should be avoided or totally eliminated from your diet especially right before you go to bed. This is because they normally interfere with breathing and relax throat muscles. Incase you are on any prescription medicine, consult with your doctor to see if you can get any alternatives as there are some that enhance deeper levels of sleep and worse snoring.
Avoid heavy meals and caffeine – try and eat light before going to sleep. It is also advisable to avoid caffeinated &fizzy drinks, soy milk and dairy products before you retire to bed. It is recommended that you eat at least two hours before going to bed.
Stop smoking – quitting smoking might help you a great deal when looking for an effective solution on how to stop snoring. Not only is smoking harmful to your health, it also, blocks the airways through irritation of the membranes in the throat and nose. This increases chances of snoring.
Treat your allergy- allergies are also a major cause of snoring. Treating the allergies can help you stop snoring. This can be simple as avoiding the foods and other things that trigger the allergies.
Elevate your head- re-positioning might help you achieve great results when it comes to finding ways on how to stop snoring. Elevating the head at least 4 inches encourages the jaw and tongue to move forward. This also helps to make breathing easier. You can shop for pillows that are designed to help people stop snoring. These usually help to keep the neck muscles in a good position so that they are not crimped.
Over the counter Stop Snoring Devices
Snoring is the result of an obstruction in the air passage. When we are asleep the muscles in this region relax and the airway is not able close properly causing the upper part of the air passage to vibrate. This causes the shrill noise associated with snoring. We look at a few anti snoring devices(remedies) to help your snoring problem.
An anti snoring mouthpiece pushes the lower jaw down by a small margin to open up the airway. This allows air to flow without obstruction through the air passage leading to noiseless sleep. Besides curbing snoring habits these devices also help in increasing supply of oxygen to the respiratory organs and reduce grinding of teeth. There may be holes integrated into the device to make it comfortable for people with sinus conditions. These holes may also help prevent saliva buildup.
Nasal strips help in keeping the nostrils open properly thus preventing any obstruction in smooth air flow. If a person’s nose is clogged or jammed due to cold or other similar conditions, the air flowing though the nasal passage may cause snoring. Nasal strips are effective in cases when the snoring results from accumulated matter in the nose. It may have very limited action if the snoring is a result of a restricted soft palate.
Anti-Snoring Chin Straps
Snoring chin straps are a simple and extremely effective solution to limit snoring. It supports your jaw while you sleep, thus clearing your air passage and reducing any soft pallet problems that may be responsible for snoring. Effectively these chin straps ensure a good night’s sleep and relief from snoring. It is normally made of an elastic material and can be adjusted to fit just about any head size.
Stop Snoring Pillow
Anti snoring pillow is designed to help people sleep in their natural position with adequate support for their head and chin. This helps to keep the chin held out, which in turn helps promote an open airway. This effective product frees people from wearing cumbersome straps and mouth guards. It is based on the principle that sleeping in a natural position with proper support for the head and neck eliminates snoring. It improves posture and brings some relief from other head and neck pain disorders.
All these anti snoring remedies are effective in stopping snoring. Any one of these devices can be adopted depending on your specific requirements. Snoring is normally caused due to restriction in the soft palate which can cause obstructed air flow. Hence anti-snoring mechanisms mainly focus on keeping the jaw in place and opening up the airway. Nasal blockage is also a cause for snoring in some people. The blocked nasal passage can produce snoring due to the action of air moving through a constricted space at high speeds. Rinsing out the nose or using good quality nasal strips can help solve this problem.
If your efforts to stop snoring are not working, it is important that you talk to your physician or consult with an otolaryngologist (ENT specialist). This is because snoring could be a sign of a more serious medical condition. You may be referred to a sleep clinic for an overnight stay or sleep therapist who will come to your home to watch your sleeping habits to rule out any serious problems. If there is no problem, you can go ahead and discuss alternative treatment options to find the best on how to stop snoring. This will allow you to enjoy sleep and not have problems with people around you.