People that snore are often the brunt of jokes, but snoring is serious business; it is often associated with a potentially life-threatening disorder called sleep apnea. Snoring happens when relaxed tissues in your throat vibrate when you inhale, causing harsh, irritating sounds. It might not bother you if you snore, but it can be a nuisance to your partner and other household members. There are various Commack snoring solutions that can help you stop snoring. The following lifestyle changes can help you quiet snoring as you await to see your healthcare provider.
Change Your Sleep Position
If you are used to lying on your back, consider sleeping sideways. The back position allows your tongue and soft palate to collapse into your throat, partially obstructing airflow. However, sleeping on your side may help prevent this. But if you can’t maintain sleeping on your side, knit a round object like a tennis ball at the back of your pajamas. This enables you to sleep on your side since lying on your back becomes uncomfortable. Alternatively, recline your bed with the head up and extended; this helps open your airway and prevent snoring. On the downside, you may have a sore neck.
Maintain a Healthy Weight
If you are overweight, you may have extra tissues in your throat, contributing to snoring. Additionally, gaining weight around your neck compresses or squeezes the internal diameter of your throat, making it more likely to collapse during sleep.
However, weight loss may not benefit everyone who snores since some people snore regardless of being at their ideal weight. Weight loss may help if you never used to snore before and only began after gaining weight. Besides reducing snoring, losing excess weight lowers your risk of health problems such as hypertension, type 2 diabetes, and joint pain.
Avoid Alcohol and Sedatives Before Bed
Taking alcohol and sedatives close to bedtime makes you more likely to snore. That is because they depress your central nervous system, causing excessive relaxation of your muscles, including the tissues in your throat. For this reason, you want to avoid alcoholic beverages at least two hours before bedtime. You also want to inform your doctor about your snoring before you take sedatives.
Get Adequate Sleep
Sleep deprivation has a similar effect to that of drinking alcohol and sedatives. Working long hours without enough sleep means you go to bed overtired. As a result, you sleep hard and deep, and your muscles become sloppier, resulting in snoring.
Therefore, you want to sleep at least seven hours each night as an adult. The recommended hours of sleep for children vary based on age. For example, pre-school going children need ten to 13 hours of sleep daily, while teens require eight to 10 hours daily.
Treat Nasal Congestion
Snoring may sometimes result from clogged or narrowed air passages. Your nose can be obstructed for various reasons, including cold, allergies, or a deviated septum. Nasal congestion limits airflow through your nose and forces you to breathe through your mouth, increasing your risk of snoring. Your physician may recommend a prescription steroid spray if you have chronic congestion. Other simple ways can help you open your nasal passages. For example, take a hot shower before bed or use saline water to rinse your nose.
Do not take snoring lightly. If you snore, call Chase Dental Sleepcare to schedule an appointment with your specialist to discuss your treatment options.