The Causes of Snoring and How it Can be Prevented
About 90 million Americans snore during their sleep, and 37 million others report that snoring affects them nightly. Snoring is a result of air being pressed through a narrow or blocked airway. Other causes include obesity, resting on the back, sleep deprivation and consuming alcohol too close to sleeping time.
In some cases of snoring, it is crucial to seek a doctor’s care in order to get the medical treatment you need to address the underlying condition. Below are some of the reasons for snoring and how they can be prevented.
Check Your Weight
Losing weight is essential as it helps reduce the amount of fatty tissue in the throat that might be causing your snoring. By reducing your overall calories intake and eating more healthy foods, you can lose weight. Regular exercise is also recommended.
Use Nasal Strips or External Nasal Dilator
Stick-on nasal strips can be placed on the bridge of the nose to help increase the nasal passage space. This way, your breath can be more efficient, and you can reduce or stop the snoring.
Alternatively, you can use the nasal dilator which is a hardened adhesive strip that is stuck on top of the nose across the nostrils. This lowers the resistance to airflow making it easier to breathe.
When you sleep on your back, you tend to snore more than when sleeping on your side because the base of the tongue and soft palate relax into the back of your throat.
Buying a full-length body pillow is a great way to solve this as it may keep you snoozing the right direction for the night. This is because it can hold your back and belly.
Some people are born with or undergo an injury that gives them a deviated septum. Deviated septum is the misalignment of the wall that separates both sides of the nose restricting airflow. This can cause mouth breathing during sleep leading to snoring. It may be important that you undergo surgery to have the problem corrected.
Use of Oral Appliances
Oral appliances can help in keeping your air passages open making it more easier for you to breath. This prevents any instances of snoring. Visit your doctor and have the device done.
Avoid Alcohol Before Going to Bed: It is advisable that you restrain from taking alcohol at least three hours before bed. A alcohol is a relaxing stimulant, therefore, if you take it before going to sleep, it causes the muscles in your throat to relax more than is normal. This means that you will be snoring the whole night loudly disturbing the sleep of your companion.
Snoring is irritable and can disrupt your sweet night sleep, and that of your spouse. It could also possibly mean that you have a health issue that needs the doctor’s attention.