A good night's sleep is very important for all of us, it helps us be emotionally, physically and mentally energized. We sleep almost half of our life, but some find it harder than others. It’s essential to get some proper rest every day, but a snoring problem can make things much more difficult.
Snoring occurs when air flows through your throat when you breathe in your sleep. This leads the relaxed tissues in your throat to vibrate and cause harsh, irritating and loud snoring sounds. Snoring may interrupt your sleep or the person who sleeps with you. Even if it’s not a big deal for you, it’s not a condition to ignore. As a matter of fact, snoring may be a sign of a serious health condition like sleep apnea, obesity, sleep deprivation, or an issue with your mouth, nose, or throat.
In other cases, snoring may simply be caused by sleeping on your back or drinking too much alcohol before bedtime. The good thing is that snoring is a common but treatable condition. These remedies might help with snoring:
Change Your Sleeping Position
Sleeping on your back can affect the likelihood of snoring because it causes your tongue to move on the back of your throat and block your airway. There are other sleeping positions you can try, like sleeping on your side. You can also try an anti-snore pillow since according to David, a sleep enthusiast from https://poofingthepillows.com/, these pillows give you relief not just from snoring, but also from gasping in your sleep, choking, and suddenly waking up. Another solution is raising the head of the bed or your pillow a few inches. The right head, shoulder, back, and neck adjustments can lead to better alignment that will help your snoring problem.
If a person is overweight, fat tissues can surround and narrow their airways, and obstructed airflow can cause snoring. You can start by reducing your calorie intake, eating healthier food, exercising daily, or asking help from your nutritionist. Losing excess weight will help reduce your snoring.
Avoid Eating and Drinking Alcohol before Bed
Try not to drink alcohol for at least two hours before your bedtime. It may relax the throat muscles, causing snoring. The same goes for eating – the process of digestion relaxes the throat and tongue muscles so you should avoid late-night meals to minimize or diminish snoring.
Smoking is a bad habit that can, among other issues, worsen your snoring. There are ingredients in cigarettes and tobacco that can cause tissue inflammation. The upper airway is a cramped passage, so even a tiny inflammation can restrict airflow. So in case you needed another reason to quit – add a good night’s sleep to your list. And if you want to get rid of your yellowed teeth, check out the professional dental clinic in Paramus NJ.
Use Oral Appliances
You can try to use an oral appliance like a retainer or mouthguard that will keep the airway open by moving your tongue and jaw slightly forward. You can also use stick-on nasal strips that can be placed on the bridge of your nose to help increase the space in the nasal passage. Another one is a nasal dilator, it is a stiffened adhesive strip that’s put on top of your nose across your nostrils. They help decrease airflow resistance, making it easier to breathe.
Snoring is often harmless, and it may be gone through home remedies. But if these do not work, treatment is always available. Just remember that a healthy lifestyle will always help you in any medical situation.