If you snore, you are not alone i.e. according to studies up to half of all adults snore. When we sleep, muscles and tissues in our throat relax and become flaccid. So, when air flows through our throat during our sleep, vibrations are produced. This causes the harsh and irritating snoring sounds we all know and hate. Snoring may disrupt your sleep, or that of your partner. Even if it is not bothering you too much, it is not a condition to be ignored. In some cases, snoring may be caused simply by sleeping on your back or drinking alcohol too close to bedtime. In some cases of snoring, it is important to seek a doctor’s care in order to get the medical treatment you need to address the underlying condition. But there are certain simple remedies to treat snoring which are stated below
Losing weight directly helps in reducing snoring. This happens because shedding weight will not only improve your health but it directly reduces the amount of excess tissue in the throat. The same tissue that creates the irritating snoring sound. You can begin to lose weight by reducing your overall calorie intake. Also you can switch to eating smaller portions of food and get regular exercise daily. This is one the effective remedies to treat snoring.
Sleep on your side
When we sleep on our backs, sometimes the tongue moves to the back of the throat. This partly blocks the usual airflow through your throat leading to snoring. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
Raise Head End Of Bed
Elevating the head of your bed by four inches can help reduce your snoring by keeping your airways open during sleep time. It will also improve your oxygen levels and reduce your snoring.
Nasal Strips/Nasal Dilator
Stick on nasal strips are easily available in the markets today. You can either buy them online or go to a nearby pharmacy to get them. Nasal strips work on a simple concept. They are placed on the bridge of the nose, and they increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate snoring. You can also try a nasal dilator, which is an adhesive strip that is applied on top of the nose across the nostril. This can decrease airflow resistance, making it easier to breath.
Manage your Chronic Allergies
Allergies lead to swelling inside your airways. This can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you will snore. Talk to your doctor about the kind of over the counter prescription allergy medications may improve your condition.
Avoid Alcohol before bed
Numerous studies have shown that alcohol intake before bed can lead to increased relaxation of throat muscles, which in turn causes snoring. So try not to consume alcohol for at least two hours leading up to your bedtime. This small habit goes a long way to help you lead a healthy life and one of the simple remedies to treat snoring.
Smoking is an unhealthy habit. Studies have shown the widespread destruction that smoking causes in your body. Snoring is not exception, not only are you more likely to snore but also experience episodes of apnea if you smoke. So quitting smoking is the best option for you. Trying Nicotine gums and patches can be effective methods.
Get Enough Sleep
Day time sleepiness, excess tiredness and incomplete sleep can all exacerbate your snoring symptoms. Make sure you get the recommended seven to eight hours of sleep you need each night. Your body will respond positively to the adequate rest and you will definitely feel your snoring decreasing.