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Snoring is a common problem for numerous individuals. It usually causes one to feel annoyed and, sometimes, humiliated. In addition, snoring can also signify potential health issues. Luckily, you can use numerous uncomplicated and efficient methods approved by ENT specialists to decrease or eliminate snoring. In this blog, we will discuss the reasons behind snoring. We will also discuss seven useful tips to stop snoring and improve sleep quality.
Synopsis
Simple tips to stop snoring?
Here are 7 tips to stop snoring:
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Sleep on Your Side - Sleeping on your back is a common reason for snoring. In such a position, your tongue and soft palate can fall to your throat’s back. This can block the airway and result in snoring. A side-sleeping posture can greatly decrease or eliminate this occurrence. Try using a body pillow or positioning a standard pillow behind you to simplify this change. This can help you avoid rolling onto your back while sleeping.
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Maintain a Healthy Weight - Excessive weight may lead to snoring. This is especially applicable to your neck and throat area. The additional tissue can constrict your air passage. This makes it difficult for the air to pass through and causes snoring. Weight management through diet and exercise can help decrease fatty tissue. Even the slightest drop can decrease your snoring.
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Use Nasal Strips or Dilators - Snoring can sometimes be the result of a blocked or tight nasal passage. An experienced healthcare professional may recommend nasal strips. You will need to place it on the exterior of your nose. This can aid in widening your nasal passages. The result is enhanced airflow. Nasal dilators can also help in the same way. They are tiny gadgets placed inside the nostrils. They can keep the airways open and decrease snoring. These items are readily available without a prescription at medical shops. They can be an effective remedy for individuals whose snoring stems from nasal problems.
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Keep Your Nasal Passages Clear - Cold, allergies, etc., can cause congestion. This can narrow your nasal passages, resulting in snoring. Clear nasal passages help ensure that air moves easily through your nose. This decreases the chances of snoring. Saline nasal sprays or drops effectively hydrate the nasal passages. They can also remove obstructions. Furthermore, taking antihistamines or using a neti pot to clear out allergens can also provide advantages.
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Avoid Alcohol and Sedatives - Alcohol and sedatives are recognised to relax the throat muscles. However, this potentially raises the chances of snoring. Excessive relaxation of muscles can block the airway partially. So, it is recommended to refrain from drinking alcohol or taking sedatives before going to sleep. If you depend on sedatives for sleeping, talk to a healthcare provider about different choices.
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Try a Humidifier - Lack of moisture in the air can irritate the throat and nasal tissues. This, of course, increases the likelihood of snoring. Adding a humidifier to your home can increase humidity in the air. This can ease the discomfort and improve nighttime breathing. This is especially beneficial in the winter. During this season, the indoor air can become dry.
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Consider a Snoring Device - So, none of the above methods worked for you? ENT specialists often suggest snoring gadgets. You will have a variety of options on these devices. For example, mouthpieces to adjust your jaw and tongue position. Or, CPAP machines for sleep apnoea. These devices can help keep your air passage unobstructed while sleeping. This will decrease or even stop snoring. If you want to find which option suits your condition the best, consult an ENT hospital in Mysuru today.
Conclusion
Remember that snoring doesn't have to be a permanent health issue. There are simple lifestyle modifications that can help you get rid of this condition. If not completely, at least partially. It is always advisable to consult your doctor to get the most effective remedy.
FAQ's
Not necessarily. While snoring can be a symptom of sleep apnea or other health issues, it often occurs due to factors like sleeping position, weight, or nasal congestion. However, if snoring is loud, frequent, or accompanied by pauses in breathing, it’s important to consult a healthcare professional.
In many cases, snoring can be significantly reduced or even eliminated by making lifestyle changes, using over-the-counter remedies, or seeking medical treatment. The effectiveness of these methods varies depending on the underlying cause of the snoring.
Sleep apnoea is characterised by loud snoring followed by periods of silence when breathing stops or nearly stops. If you wake up gasping for air, experience excessive daytime sleepiness, or are told by a partner that you stop breathing during sleep, it’s crucial to seek medical evaluation for sleep apnea.
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