Loud snoring can be uncomfortable for both the snorer and the sleep partner. Snoring occurs when the flow of air is blocked, such as in obstructive sleep apnea, or when the muscles in your airways relax during sleep and gradually collapse, narrowing the passage. Most often this happens when someone is sleeping on their back.
Snoring can be a sign of obstructive sleep apnea, a potentially serious condition where breathing begins and stops during sleep.
What you can do to stop snoring
While snoring is generally harmless, it is essential to minimize noise and improve the quality of your sleep. If you’re a loud snorer, your snoring might be preventing you from getting the deep, restful sleep you need. These are things you can do to stop snoring.
Lose weight if you are overweight
Losing weight if you are overweight helps you sleep better. A high body mass index (BMI) is linked to obstructive sleep apnea (OSA). OSA is a respiratory disorder that causes snoring during sleep or shallow breathing throughout the night. OSA can also cause gasping and choking during sleep. OSA affects many overweight people and about 1 in 4 adults are obese.
Losing weight has multiple benefits for your health. You face high blood pressure, type 2 diabetes, heart disease, and sleep apnea if you are overweight. Losing weight will help you overcome these health problems.
Many sleep experts suggest losing weight if you’re obese to help stop snoring. If you stop smoking, it will help lower your risk of developing OSA and help you sleep better.
Sleep on your side
How many times have you been told not to sleep on your back because it can help someone snore? Sleeping on your side is the best way to prevent yourself from snoring. The muscles in your throat relax as you sleep, which can make them vibrate and create a sound similar to what you would hear when people snore. So what can help a person snore, snore less? To help decrease vibration in your throat muscles, sleeping on your side is one of the best tips to help you stop snoring.
Use anti-snoring devices like chin straps or nasal strips
People who don’t treat this condition sometimes claim to understand what people with OSA go through, but it is not something that others can easily understand unless they are suffering from the problem themselves. There are several things that help a person stop snoring, however, one of the most effective is a chin strap. A chin strap is simply the name of a device that has two straps that fit over the individual’s head and help them sleep more easily.
Suspenders are often made of breathable fabric, which helps cool their skin while they sleep. They help prevent the person from snoring because they help keep the mouth closed and breathe through the nose.
They could also be used in conjunction with other treatments, including nasal strips and a nasal dilator.
Treat chronic allergies
According to the Mayo Clinic, one of the main causes of snoring is a stuffy or runny nose. Snoring remedies include allergy medications that help you breathe better at night. They help reduce snoring and help you sleep better.
Quitting smoking can help you breathe better at night. Quitting smoking reduces inflammation of the nose and throat which leads to snoring. Doing a chin strap can help people stop snoring by properly aligning their jaw while sleeping.
Nasal saline sprays help reduce snoring and help you sleep better. Saline sprays help hydrate and clear your nose and sinuses. They help open up the passages in your nose and throat that can make you snore.
Avoid taking sedatives before bed
Many people take sedatives to help them sleep better at night. Sedatives help by slowing your heart rate and breathing. The problem is, when you sleep, these things slow down in their nature, and the medication can prevent you from getting enough restful sleep. If you take a sedative before bed, it will help you fall asleep faster and stay asleep. However, the problem with sedatives is that they leave a chemical residue in your body that can end up causing or making snoring worse.
Snoring occurs because your airways are partially blocked while you sleep. This makes it difficult to get enough oxygen in your lungs and even more difficult to expel carbon dioxide. When you try to absorb oxygen, your body naturally relaxes its muscles, which further narrows the passages and makes breathing even more difficult. This is when snoring occurs. To reduce snoring and sleep better, the tips above are sure to help.