Eight of best ways to treat snoring and get better sleep
Is snoring affecting your life? Here are eight of best ways to treat snoring and get better sleep.
Snoring can be more than just a nuisance for your partner or your housemates. Sometimes, it can be a sign of a medical condition that may need immediate treatment.
It’s normal to snore every now and then, especially if you are tired from a hard day’s work or your sleeping position causes your tongue to block your airway. However, there may be times when snoring has been a chronic problem for an individual.
How do you stop snoring?
There are many ways on how you can stop snoring. Here are eight ways you might consider trying.
1) Lose weight
One of the most common causes of snoring is obesity. Overweight people are most likely to snore because midriff fat can lead to upper airway compression.
It happens when fat surrounding your chest and midriff area pushes your diaphragm up and squeezes the ribcage, affecting your breathing and causing snoring.
2) Change your sleep position
If you sleep flat on your bed, it can increase the likelihood of snoring. This sleeping position can cause your tongue to block your airway.
If you have a partner who continually snores, notice how simply changing their head’s position can instantly stop them from snoring, provided they don’t have any other risk factors. Try sleeping on your side to lessen snoring.
3) Undergo surgery
For some people whose snoring is due to an anatomical issue like having a narrow airway, surgical intervention may help.
A procedure that can prove to be beneficial is uvulopalatopharyngoplasty, in which the excess throat tissues are tightened and trimmed. According to Dr. Krueger Sleep & Sinus Clinic, doing a Eustachian tube dilation can also address sleep-disordered breathing problems that can lead to snoring.
4) Get enough sleep
If your body feels tired and exhausted, it’s more likely that you will snore when you sleep at night. So imagine what happens if you don’t get enough sleep regularly – your body will always feel fatigued, which can impact the severity of your snoring.
So try to get at least seven to eight hours of rest. And more than that, you can try to reduce snoring using essential oils to make sure that you get quality sleep.
5) Stop smoking
Smoking can irritate your nasal and throat membranes. When this happens, your airways can get blocked and lead to snoring. If you have severe snoring, you may see instant results if you quit now.
6) Use a dental mouthpiece
An oral appliance can help to open up your air passages, allowing you to breathe better and stop snoring. Make sure that your dental mouthpiece fits your mouth perfectly. You may need to consult your dentist on how you can have one customized for your use.
7) Visit a sleep specialist
If you think you have a medical condition that causes snoring, you may want to visit a sleep specialist to assess your symptoms. They may ask you do a sleep study to find out the severity and recommend a solution. This could be through using a medical device or surgical procedure.
8) Limit alcohol consumption before sleeping
Some people find that consuming alcoholic beverages at night helps them to sleep better. But while this may be true for some, it can also be a reason why your snoring can worsen.
When alcohol circulates around your body, it can cause your throat muscles to relax. This muscle relaxation can lead to airway blockage and reduced circulation of oxygen that will result in forceful inhalation of air, leading to snoring sounds.
Is it time to address your snoring?
If snoring is causing you problems, such as sleep deprivation, daytime sleepiness, and reduced productivity, it may be time to get it checked.
The best way to address snoring is to know and treat its root cause. Try making lifestyle changes and note how it can significantly improve your snoring, giving you better sleep.