LiveMD offers you advice on how to stop snoring and have a restful night’s sleep.
Why do we snore?
Snoring occurs due to the vibration of the airways and other structures in the nose and throat and can also be caused by a narrowing or collapsing of these areas during sleep. When the breath passes through these narrow, relaxed areas, it causes the surrounding tissues to vibrate making the common sounds associated with snoring. Often these areas become very constricted, allowing very little air to pass through and a person can experience short periods of time where they actually stop breathing. This condition is called sleep apnea and can be very dangerous if left untreated.
How can we stop snoring?
Excessive snoring can cause those around you to have a restless night’s sleep and can also mean that you are not sleep as well you could be. Chronic snorers tend to report more fatigue during the day, higher levels of irritability and a poorer quality of sleep. By making some lifestyle changes and trying these home remedies before bedtime you may be able to decrease the amount of snoring that you experience.
- Sleep on your side – Sleeping on your back can cause airways to constrict and make breathing more difficult. By sleeping on your side you can keep your airways from collapsing. If you prefer to sleep on your back, try propping your head up with an extra pillow, this should help to alleviate snoring as well.
- Use nasal strips – Strips that stick to the outside of your nose can help to open up nasal airway passages and make breathing easier.
- Quit smoking – Smoking can irritate the throat causing people to snore.
- Lose weight – Losing weight can help to reduce the amount of tissue in the throat area and can help to reduce snoring.
- Use a humidifier – Keeping the air moist in your bedroom will keep your nasal passages and throat moist as well helping to decrease snoring.
- Use a decongestant spray – Using a decongestant nasal spray will help to eliminate congestion, make breathing easier and decreasing the amount of snoring that occurs. These sprays can be purchased without a prescription at your local pharmacy.
- Wear a mouthguard – Sleeping with an anti-snore mouth guard will help to keep the throat and airways open and keep your tongue forward in your mouth, eliminating some of the common causes of snoring.
If none of these at home remedies seem to work, or if you experience instances of sleep apnea, a call to the doctor is in order. LiveMD’s team of doctors can provide you with advice on how to improve your quality of sleep and stop snoring for good. Visit www.mylivemd.com to speak with a doctor today by phone, video chat, text or in person.
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