Snoring while sleeping isn’t a strange action especially among adults. It normally happens when air flows through your throat when you breathe in your sleep. This causes the relaxed tissues in your throat to vibrate and cause harsh, irritating snoring sounds. Snoring can bring about discomforts to the person and also can be a nuisance to another person in the room. It also reduces the quality of your sleep and could result in sleep apnea or lead to chronic sleep deprivation.
In some cases, snoring can be as a result of serious health issues such as: Obstructive sleep apnea (blocked airways), obesity and also could be as a result of an issue with the structure of your mouth, nose, or throat.
If you find yourself snoring, there are some tips to help in order to stop or prevent you from snoring. They include:
1. Get enough sleep:
Sometimes, snoring can be as a result of lack of proper rest and fatigue. It is important therefore, that you must always try to get enough sleep regularly in order to get your body properly relaxed.
2. Practice right sleeping posture:
The way you lay on your bed can make you snore. If this is the case, you have to learn to sleep in the right posture. Sleeping on your side instead of with the back is best if you don’t want to snore.
3. Avoid the intake of alcohol before bed time:
Alcohol can relax the throat muscles, causing snoring. Therefore, try not to take alcohol close to your bed time.
4. Lose fat:
Sometimes, snoring can come with being fat. This is not to say however, that only fat people snore as thin people also snore. But if you notice that you started snoring when you added fat, your solution may just lie in reducing your weight.
5. Reduce how you smoke:
Smoking is one of the habits that can cause one to snore and also worsen how one snores. If you find yourself snoring and you’re a smoker, you may need to stop smoking to eliminate snoring.
6. Stay hydrated:
Dehydration leads to mucus forming in your nose which could make you snore. It is important therefore to always drink lots of water if you find yourself snoring. Drinking about 3.7 liters of water for men, and about 2.7 liters of water for women is highly recommended.
7. Elevate your head while you sleep:
Doing this will ease breathing and open up your airways. Using a pillow or two can be helpful. You could also slightly increase the front of your bed by a couple of inches.
8. Use an oral appliance:
This can help keep your air passages open, making it easier for you to breathe and thereby help prevent snoring. You will need to see your dentist to get one of these devices made.
9. Palatal implants:
Also known as Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.
10. Surgical treatment:
If you have an abnormality of the nose, you may need to undergo a surgery to correct that. Surgical procedures such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. When this is done, it can totally eliminate snoring.