Whether it is you or your spouse who snores, snoring can be a problem for the quality of your sleep as well as the quality of your life. Fortunately, there are ways to deal with snoring and here we have given some of them.
Change your sleeping position
A good night sleep is the best way to tackle with snoring, and changing your position can be an effective solution to deal with snoring. You should try to sleep sideways as this helps to prevent loud snoring. Another way is to elevate your head a little while sleeping, as this reduces snoring too. For elevating your head, use a firm pillow. Soft pillows can relax your throat muscles and contract your air passageway. Balance your head by repositioning it well when you sleep.
Lose weight
Your weight can be an issue, especially if you want to deal with snoring. In case, you are obese, then you might have fatty tissues as well as poor muscle tone. This can lead to persistent snoring problem. Excessive weight around your neck can put more pressure on your airway, and it might lead to its collapse as well. Therefore, exercise regularly to shed off those extra pounds, and maintain a healthy lifestyle to keep away from snoring.
Try home remedies
Some of the natural remedies you can try at an individual level include establishing a regular sleeping pattern, clearing your nasal passage while going to bed, and exercising. You can inhale steam before bedtime, as this will help in reducing congestion and will moisturize your throat at the same time. Leave bad habits like consuming alcohol, smoking or drugs, as these can lead to snoring tendencies too. You should also stay away from taking sleeping pills at night. Eat a light meal, because a full stomach can push up the diaphragm, limiting the breathing passageways.
Try snoring aid available over the counter
Nowadays, a number of solutions are available in the stores, which can help you in dealing with snoring. You can get oral devices and dental appliances that are designed for reducing problem of snoring. Nasal strips are products that aids in opening up nostrils, enabling more air to enter and reduce snoring as a result. These are however, temporary ways of clearing congestion that result into loud snoring. One can also keep the air moist by using a humidifier. This ultimately helps to get relief from snoring.
Go for medical treatment
If the self-help tips as well as the natural remedies does not work in your favor, and snoring still persists, then you should opt for medical treatment. It is better to consult an otolaryngologist for chronic cases of snoring. Proper diagnosis along with counseling helps in determining the main cause of snoring habit. You can also consult your dentist for choosing oral devices that helps in dealing with snoring. Surgery also stands as a last resort to treat irregularity in breathing tissues. Some of the surgery options include Adenoidectomy, Tonsillectomy, Thermal Ablation Palatoplasty, and Uvupalatopharyngoplasty. Surgery can completely remove the tissues that cause snoring.
