Snoring is not considered a disease. However, it is a serious condition for your health and also a nuisance for your partner. While anyone can experience snoring due to cold or throat infection, heavy snoring has bad social and medical effects. Snoring occurs when throat tissues are in relaxed form and begin to vibrate while making noise at the time you sleep. It also indicates that an individual may be suffering from sleep apnoea, which can result in heart disease.
There are various products in the market for eliminating snoring. However, there are some simple yet effective ways to cure snoring. But before we jump into discussing the remedies for snoring, let’s find out about its common causes and symptoms.
Common Causes of Snoring
Here are several causes of snoring:
- Being obese or overweight
- Enlarged adenoids or tonsils
- Drinking alcohol
- Congestion from flue or cold
- Nasal deformities (like nasal polyps or deviated septum)
- A long uvula or soft palate
- Muscle relaxants or some other drugs
- Sleeping on your back
Signs and Symptoms of Snoring
Snoring itself is a common symptom of asthma or allergies. It may also be a symptom of obstructive sleep apnoea, which is a serious medical condition that makes the person stop breathing during sleep.
An individual with sleep apnoea usually snores loudly or suffers from choking while breathing during sleep. During this condition, the body lacks oxygen supply and a person immediately wakes up from it. In severe conditions, this sudden waking up due to oxygen deprivation may occur several times when sleeping.
Sleep apnoea is linked to a higher risk of:
- Heart disease,
- High blood pressure,
- Stroke and
- Type 2 diabetes
Seven Easy Ways to Stop Snoring
Wondering how to cure snoring? Here are seven simple and easy ways to help you stop snoring:
1. Change Sleeping Position:
One of the simplest ways to cure snoring is simply turning onto the side rather than sleeping on the back. It can take a while for you to get used to this sleeping position. You can even try using a pillow behind your back or use a hugging pillow to ensure you don’t roll onto your back. One of the easiest remedies for snoring is simply to turn onto your side instead of sleeping on your back. Sleeping on the side is helpful because it reduces pressure on the chin. So, the airway does not block as it happens when you sleep on your back. Thus, sleeping on the side is recommended to stop airways from closing and leading to snoring.
If you cannot sleep on the back, another alternative is to elevate your head while sleeping. You can also use extra pillows to keep your throat open during sleep time. Elevating your neck and upper body can eliminate snoring.
2. Improve Sleeping Habits:
You may have observed that you tend to snore when you are tired. Since snoring makes it difficult to have a good night’s sleep, it may end up being a vicious cycle. So, break this cycle to prevent snoring. When going to bed at the right time, your body gets enough rest and there are fewer chances of snoring.
3. Clear the Nasal Passages:
The blocked nasal passages are another common reason for snoring. At times, nasal passages block due to cold. But some people may get bunged up easily. With a steamy shower, you can easily open the blocked nasal passages. Also, consider blowing the nose or using nasal spray before bedtime. If your nose is blocked at night but not during the daytime, it is a sign that you are reacting to allergens within your bedroom. So, ensure you do regular dusting and keep pets away from the bedroom. Even replace your bedding with hypoallergenic variants.
4. Avoid Drinking Alcohol Before Bedtime:
Consuming alcohol before going to bed relaxes your throat muscles. It means the throat is likely to get closed when you sleep. So, it is best to avoid drinking alcohol before bedtime. Make sure you drink only in moderation, especially at dinner or early evening. If you want to drink alcohol, make sure to consume it for 3 to 4 hours before going to sleep. It will make a difference to snoring.
5. Don’t Smoke:
If you spend a lot of time in a smoky environment or smoke yourself, it can have an impact on your nasal airways. You are most likely to get nasal congestion, and the airways may become narrower because of inflammation. Due to this, you are likely to snore quickly. So, it is best to avoid smoking or consult a physician to help you quick smoking.
6. Wear a Nasal Strip or Mouthguard:
Usually, wearing a nasal strip or mouthguard can help you with snoring. There are various options available in the market to control snoring. For instance, if you snore because your mouth often remains open during sleep, a mouthguard can keep it closed. Likewise, if you snore due to closing nasal passages, a nasal strip can help hold them open. But if snoring is due to some other reason, these devices may not help. In this case, you need to see an ENT expert to get rid of the problem.
7. Lose Extra Kilos:
Even excess weight may put extra pressure around your neck while sleeping. So, you got to eat a balanced diet and exercise regularly for a healthy BMI to prevent snoring. One good cure for snoring is losing weight. It may not be easy but it is very effective. It also leads you on a path of a healthy lifestyle. Another benefit is that it helps you stop snoring.
Many people can decrease snoring with these easy and simple remedies. But they won’t often work for everyone. So, it is best to see a doctor for snoring if the given remedies don’t seem to work for you. If you have sleep apnoea, it cannot reduce with something as simple as a change in sleeping position. You only need to consult a doctor to get rid of such a serious condition.
Published by Arif Hussain