Top 5 Tips To Help You Stop Snoring At Night

Snoring is a sign of poor health and it affects people negatively. Snoring can lead to self-esteem issues, social alienation, and even conflicts at home.

According to a survey done by the National Sleep Foundation, snoring affects 90 million Americans, with 37million snoring regularly.

Some of the predisposing factors that lead to snoring include your weight, alcohol consumption, the anatomy of your oral cavity and sinuses, and weather conditions such as the cold. In some instances, snoring could be accompanied by a sleep disorder called Obstructive Sleep Apnea (OSA).

Snoring affects your daytime productivity and temperaments, as well as increases your risk to acquire other ailments such as heart conditions. You may even get into accidents due to lack of sleep.

How can we deal with this issue that proves to be dangerous to yourself or others? Let’s review some top tips to help you stop snoring:

1. Eating And Observing A Healthy lifestyle

To manage your weight in the body, there are several things you can adopt. This involves a total lifestyle change that will help mitigate the issue. They include:

• Balanced Diet – Reduce the intake of excess starch and substitute with a portion of vegetables and proteins. Fruits are packed with vitamins, fiber, and minerals. This will help in curbing the intake of calories that are responsible for weight issues.
• Meal Plan – Only eat heavy meals during the day and light meals at night. This works well with your metabolism, which is less active at night.
• Do Plenty Of Exercises – Exercise helps burn excess fat and reduce calories in our bodies. Look for activities such as walking to work, doing house chores, jogging, or attending gym sessions.

Managing weight does not only help reduce snoring but improves your overall performance and productivity.

2. Changing Your Sleep Patterns And Positions

Bad sleeping habits can contribute to snoring, especially if you work long day shifts. Sudden sleep after work inhibits muscle relaxation, leading to snoring at night. Taking a shower and relaxing before finally heading to bed can help mitigate snoring.

On the other hand, doctors recommend a change in sleeping position. Sleeping on your back enhances snoring; sleeping on your side can help the oral anatomy relax, thus eliminating snoring.

Health experts advise the use of quality mattresses as this helps in maintaining recommended sleeping positions. You can obtain quality mattresses from BedAdvisor.com or other trusted sellers.

3. Reduce Alcohol Intake

When you take alcohol a few hours before going to bed, the risk of snoring rises. Alcohol interrupts with muscle relaxation during sleep, thereby enhancing snoring. Reduction or complete withdrawal from alcohol can overturn snoring.

4. Enhance Nasal Hygiene

Snoring is also caused by clogged or narrowed nasal passages. Activities that clear your nasal passage can eliminate stress in the passage, consequently reducing snoring. Below are some suggestions on how to enhance nasal hygiene:

• Taking A Shower Before Bed – A shower helps re-activate and re-energize the body. Clogged nasal passages get cleared while taking a shower.
• Enhance Hygiene Of Your Pillows – Old, dirty, or poor-quality pillows can contribute to bad nasal hygiene. This may be a result of accumulated dust, dust mites, and poor breathing qualities. Investing in quality pillows or cleaning them can be a great mitigation step.
• Salty Water – Rinsing your mouth and nose with salty water before bedtime can help you cure nasal blockage.

Some people have narrow passages, which is a birth defect, so habitual clearing of the nasal passage can help manage the problem.

5. Seek Medical Treatment

If persistent snoring proves hard to treat using the above tips, it could be the right time to seek a doctor’s attention. Because some cases of snoring are associated with sleeping disorders, you may risk getting serious conditions such as high blood pressure.

Below are some of the treatments a doctor can offer as a remedy:

• Surgery – A doctor can conduct surgery to correct defects that are related to nasal and oral blockages. This may include the back of the throat, part of the mouth, and nose area.
• Recommend Ready-Made Appliances – Medically engineered oral appliances are available for correcting snoring defects. For extreme cases, a continuous positive airway pressure (CPAP) can also be used to assist you in cases of sleep apnea.

These tips should go hand in hand with doctors’ advice and consultation, which is key in a comprehensive analysis of your health.

Can You Finally Leave Snoring Behind?

From the above tips, to manage or eliminate snoring, you need to do a full diagnosis of possible causes. Assessing issues like weight and alcohol intake can help ease the problem.

A healthy lifestyle, sleep patterns, and proper hygiene are some of the low-hanging fruits in its management. You can also use a doctor’s examination to eliminate all possibilities.