Snoring is noisy breathing during sleep that occurs when relaxed structures in the throat vibrate and make noise. Most snoring is harmless, though it can be a nuisance that interferes with the sleep of others.
Some snoring can be stopped with lifestyle changes, particularly losing weight, cutting down on smoking and alcohol, and changing sleeping positions. This generally means keeping snorers off their backs and on their sides as a way to keep the airway more open during sleep. There are over-the-counter nasal strips that are placed over the nose to widen the space in the nose and make breathing easier. Read labels carefully because these strips are only intended to treat snoring. The labels point out certain symptoms that require a doctor’s care.
Snoring is not just noisy, but could be a silent killer. Sleep apnea has been linked to heart disease, high blood pressure, and stroke. Doctors use an all-night sleep study to make a definitive diagnosis of sleep apnea. During the test, sensors are attached to the head, face, chest, abdomen, and legs. The sensors transmit data on how many times the person being tested wakes up, as well as changes in breathing and in blood oxygen levels. Medications generally aren’t effective for sleep apnea.
If you’re troubled by sleep problems, ask your health-care provider about how your problem should be evaluated and which treatments may be appropriate for you. Experts say it’s important to know that you don’t have to suffer through sleep problems. But nevertheless, below are tips to stop snoring.
Tips To Stop Snoring
- Get a thorough medical examination to determine the exact cause and severity of your snorning.
- Try changing you sleep positions. For example, sell on your side.p
- Use pillows to keep your neck straight and comfortable. Also, elevate your head, which can sometimes help minimize your snoring.
- Elevating your bed to elevate your head and torso may be required.
- Get your allergies under control, as this can help reduce your snoring.
- If you are overweight, lose some excess pounds. Losing excess weight can help to reduce snoring or stop it all together.
- Avoid drinking alcohol before bedtime.
- Check your medicines. Some medicines, like anthihistamines and sedatives can actually increase your snoring.
- Stop smoking, as this aggravates the tissues in the throat that make you snore.
- Don’t’ eat a big meal before going to bed.
- Try avoiding dairy products in the evening, as for some people dairy increases mucus build-up in your throat, which can contribute to the snoring process.
- Try using nasal strips when sleeping. The nasal strips will open up your nasal passages, and may reduce snoring.
- Make an effort to establish a regular sleeping schedule. Sometimes, poor sleep habits contribute to your snoring.
- Get adequate exercise, which helps to keep your nasal passages firm and in good conditioning, and helps with weight management.
Tips for Better Sleep
- Keep a regular sleep-wake cycle. Try to go to bed and wake up at the same time every day.
- Avoid caffeine, alcohol, and nicotine in the four to six hours before bedtime.
- Don’t exercise within two hours of bedtime. Exercising five or six hours before bedtime may help you sleep more soundly.
- Don’t eat large meals within two hours of bedtime.
- Try using a natural food, supplement and herbal sleep aids.
- Sleep in a dark, quiet room with a comfortable temperature.
- If you can’t fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you’re sleepy.
- Wind down in the 30 minutes before bedtime with a relaxing pre-sleep ritual such as a warm bath, soft music, or reading.
- Get a relaxing massage to sooth tense muscles and relieve stress.
- If your sleep problems persist, see your doctor immediately, as you sleep problems could be a sign of a more serious health problem.