How to Stop Snoring

Snoring

Snoring is the hoarse or harsh sound that occurs when your breathing is partially obstructed in some way while you’re sleeping. Sometimes snoring may indicate a serious health condition. In addition, snoring can be a nuisance to your partner.
Risk factors for snoring

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  • Being a man: – Men are more likely to snore than women.
  • Being overweight: – People who are overweight or obese are more likely to snore.
  • Having a narrow airway: -Some people may have a long soft palate, or large tonsils or adenoids, which can narrow the airway and cause snoring.
  • Drinking alcohol: -Alcohol relaxes your throat muscles, increasing the risk of snoring.
  • Having nasal problems: – If you have a structural defect in your airway, such as a deviated septum, or your nose is chronically congested, your risk of snoring is greater.

Depending on the cause of your snoring, your symptoms may include:

  • Noise during sleep
  • Excessive daytime sleepiness
  • Difficulty concentrating
  • Sore throat
  • Restless sleep
  • Gasping or choking at night
  • High blood pressure
  • Chest pain at night

Complications of snoring

  • Daytime sleepiness
  • Frequent frustration or anger
  • Difficulty concentrating
  • A greater risk of high blood pressure, heart conditions and stroke
  • Disruption of bed partner’s sleep

Change Your Sleep Position

  • Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

Lose Weight

  • Weight loss helps some people but not everyone. If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help.

Avoid Alcohol

  • Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore. Drinking alcohol four to five hours before sleeping makes snoring worse.

Open Nasal Passages

  • Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.
  • A hot shower before you go to bed can help open nasal passages.

Get rest appropriately

  • Working long hours without enough sleep, means when you finally get to bed you are overtired. You sleep hard and deep, and the muscles become floppier, which creates snoring.

Change Your Pillows

  • Allergens in your bedroom and in your pillow may contribute to snoring.

Have plenty of fluids to drink daily

  • Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated.

 

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Snoring Snoring is the hoarse or harsh sound that occurs when your breathing is partially ...