Many people snore occasionally or know someone who snores, and it's usually nothing to worry about. But if you or your partner snore regularly at night, it can disrupt the quality of your sleep, leading to fatigue, irritability and increased health problems. And if the snoring keeps a partner awake, it can also cause relationship problems. Fortunately, sleeping in separate bedrooms is not the only remedy for snoring. There are many effective solutions to combat snoring.
What causes snoring? Snoring is a sign that there is a small space in the airways. That happens in your nasal passages or in the back of your throat. Snoring occurs when there is no free air to move through the nose and throat during sleep. This causes the surrounding tissue to vibrate, causing the well-known snoring sound. People who snore often have too much throat and nasal tissue or "floppy" tissues that are more prone to shaking. The position of your tongue can also get in the way of smooth breathing.
Some tips to prevent snoring
Sleep on your side instead of your back. When you sleep on your back, tissues in the upper airways can hang, making breathing more difficult. Sleeping on your side can alleviate this. Do you find it difficult to sleep on your side? Then try to lift your upper body with an extra pillow.
Make sure of a healthy weight. If you're overweight, the extra fatty tissue in the neck and throat can narrow the airways. This prevents the air from flowing in and out freely. Losing weight can help open up the airways if you're overweight, although skinny people can snore too.
Avoid alcohol and smoking. Alcohol relaxes the muscles, making it harder to breathe while you sleep. Smoking irritates the membranes in the nose and throat that can block the airways and cause snoring. While quitting smoking is easier said than done, it can quickly relieve snoring. Moreover, both smoking and drinking alcohol are not healthy at all.
Keep your nose clear so that you inhale through your nose instead of your mouth. Mucus narrows the airways, resulting in snoring. Try a nasal spray or saline solution, which will provide relief. If you are allergic, see your doctor so they can find out what allergies you have so that you can get medication for them.
Anti Snoring Products If the above tips don't help, there are still anti snoring products on the market. Many products claim to help with snoring, but not all are effective. So make sure you choose one that has been subjected to various studies and has been proven to be effective.
