You’re probably reading this article because A) you suffer from snoring yourself or B) your partner snores.
You’re probably reading this article because A) you suffer from snoring yourself or B) your partner snores. In any case, your goal is to get rid of snoring. Snoring is one of the most annoying noises that keep you or someone else awake at night. What is snoring actually, what causes it and how to get rid of it?
When we are asleep, all our muscles relax, which can cause the area at the back of the throat to narrow and even close off temporarily. However, the same amount of oxygen is going through the narrowed opening. The tissues surrounding the opening can therefore vibrate, which can result into snoring sounds.
There are many reasons for the narrowing in the nose, mouth or throat. Changing your lifestyle or bed remedies can help you to get rid of snoring at night. Sometimes snoring can be caused by an underlying medical condition, which needs more than changing bad habits or it’s unavoidable due to age.
Non-Medical Cures And Treatments To Get Rid Of Snoring
Skinny people snores too, but weight gain can be a factor that causes you snoring. If you haven’t snored before your weight gain then losing weight may help. The reduction of the fatty tissue in the back of the throat can decrease or even stop snoring. In addition, working out can tone the muscles in your throat, which may lead to less snoring.
Smoking causes airways to be blocked by irritating the membranes in the nose and throat resulting into snoring. Smoking can also dry out the throat, which can contribute to the cause of snoring. So if you want to get rid of snoring, stop smoking.
Avoiding Alcohol And Medication Will Help You Get Rid Of Snoring
Alcohol, sleeping pills and sedatives relax the muscles in the throat and interfere with breathing, making it more likely you’ll snore. According to Chokroverty, people who usually don’t snore, can snore after drinking alcohol and make the snoring worse for the people who already suffers from snoring.
Create a Regular Sleep Routine
Create a sleep ritual and stick to it. A routine can help you sleep better and help you to get rid of snoring at night. Bad sleep habits and limited sleep accumulates and causes you being overtired. The muscles become too relaxed while you sleep hard and deep, which causes snoring.
Change Your Pillow And Mattress
How to get rid of snoring at night?
Allergic reactions can also lead to snoring. Changing your pillow and mattress every six months to minimize dust mites and allergens and put your pillow in the air fluff cycle every two weeks to get rid of snoring. Keep pets out of the bedroom to illuminate animal dander. There are special pillows to help you to get rid of snoring by reposition your neck. Lifting your head four inches may makes breathing easier and stimulates your jaw and tongue to move forward. However, some special pillows only fix nasal issues, but causes neck pain.
Latex pillows and latex mattresses are naturally dust mite and mold resistant. Latex pillows and latex mattresses naturally wick away warm moisture, the breeding ground for molds and dust mites.
Change Your Sleep Position
Avoid sleeping on your back, it can cause the tongue to fall backwards and block the airway. Sleeping on your side may help you to get rid of snoring. Chokroverty says: ‘‘taping tennis balls to the back of your pyjamas can also stop you from sleeping on your back.’’
Clear Nasal Passages
A blocked nose can lead to snoring due to difficulties in inhalation and it creates a vacuum in the throat. A neti pot can be be used to rinse out the nasal passages with a salt-water solution. Nasal decongestants or nasal strips to help you breath more easily while sleeping.
According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups. The secretions in your nose and soft palate become stickier when you’re dehydrated causing more snoring. Also dry air can irritate membranes in the nose and throat. A humidifier keeps the air in the bedroom moist.
Medical Cures And Treatments To Get Rid Of Snoring
If all the above points are not working to prevent you from snoring, you may want to consult experts and specialist for the following medical cures and treatments:
- Continuous Positive Airway Pressure (CPAP).
Pressurized air blows from the machine into the mask that covers your nose or face to keep your airway open.
- Dental appliances, oral devices, and lower jaw-positioners
They bring your lower jaw or your tongue forward to open your airway during sleep.
- Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
- New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radio frequency signals.