9 Effective Methods To Cure Acute Snoring Problems!
You might be having snoring issues if your night time breathing sounds like a garbage disposal or as if your lawn mower had a baby. Don’t think that you are the only person on the planet who is facing this situation.
According to the American Academy of Otolaryngology, roughly 45 percent of adults snore on occasion and 25 percent are frequent snorers.
Coming through the passages at the back of the mouth and nose, the harsh and rough sound results from an obstruction to the free flow of air.
From benign and temporary to serious medical conditions, there are several causes of snoring. Daytime drowsiness, high blood pressure and heart conditions are the complications which may result from being a snorer.
The following are some remedies which are going to help you stop snoring if you are keen to put your noisy breathing to bed.
- Changing your sleeping position
Simply by changing your sleeping position can help your snoring problem. According to the Mayo Clinic, snoring is typically most frequent and loudest when you sleep on your back as gravity’s effect on the tongue causes it to drift back and narrow the airway.
As you can open your airway while still maintaining ideal spine alignment, sleeping on your side is ideal.
To prevent yourself from rolling on your back, try using pillows especially a body pillow. There are other snoring solutions too that can be used to prevent yourself from snoring and getting a good quality sleep.
- Unplugging your Nose
One of the culprits of your snoring can be obstructed nasal passages i.e., a stuffy nose. The Academy of Otolaryngology states that a stuffy or blocked nose requires extra effort to pull air through it, causing the mouth to open.
The tongue moves closer to the soft tissues of the throat, and this creates an increased vacuum in the throat, resulting in snoring.
Seasonal or chronic allergies might be causing you to snore. If you think that could be an issue you need to see your doctor who can arrange some tests.
Wash your bedding frequently to make your sleep environment as clean as possible. To give your nose a little more room to breathe, you can also try nasal strips.
- Staying Hydrated
When you have a cold, you probably know that you should drink plenty of fluids. Hydration helps to thin mucus, giving you more space to breathe and other benefits.
Make sure that you are not too hydrated before bed that you stay awake to go to the bathroom all night and also that you stay hydrated before going to bed. Helping you to ease congestion, you can also try sleeping with a humidifier on.
- Exercising your mouth
It is not just a celebrity trend for facial exercises. This can eventually lead to stopping snoring as the tongue and throat muscles gain tone. Poor muscle tone in the tongue and throat can cause snoring according to the Academy of Otolaryngology.
They also state that when the muscles are too relaxed the tongue falls backward into the airway or the throat muscles draw in from the sides into the airway.
- Avoiding drugs
Alcohol and sedatives also can relax the muscles in your throat and tongue to the point where it shuts off the airflow and the snoring starts. The American Sleep Association recommends refraining from alcohol within three to four hours of bedtime.
Discuss alternatives with your doctor if you are taking sleeping pills.
By causing the swelling of nose and throat, smoking is another habit that can worsen snoring. For your general health and wellness it is best to avoid it altogether.
Snoring is one issue which should improve in just a few weeks after you quit smoking as smoking causes so many health issues as stated by American Sleep Association.
- Trying Essential Oils
Though more research needs to be done in this area, some essential oils have the potential to reduce snoring. Rubbing thyme oil on your feet at night can possibly help to combat snoring according to Heath line.
Among the others which can help to open your airway, peppermint and eucalyptus oils.
By adding them to a nighttime bath or shower or diffusing them in your bedroom, you can experiment with the oils. Via a carrier oil or lotion, you can try applying them to your skin. Just make sure that you read their labels carefully as an allergic reaction could make things worse instead of better.
- Getting Enough Sleep
Sleep deprivation also can make throat muscles relax too much and block airways causing you to snore just like sedatives and muscle weakness. Getting quality sleep is very important.
If you are a chronic snorer the whole thing becomes a vicious circle. The snoring is preventing you getting quality sleep and the poor quality sleep makes the snoring worse. Establishing regular sleeping patterns is vital according to the Academy of Otolaryngology.
- Losing Weight
Preventing optimal airflow, some people who snore might just have unlucky anatomy. Your airway can be narrowed by a low, thick soft palate or long uvula. A pronounced overbite can be a factor. It may also be a factor for people who are overweight.
According to the Mayo Clinic, people who are overweight may have fatty tissue in the back of their throat which may narrow their airways. To breathe quietly and effectively, losing a little weight might give your airway the space it needs.
- Visit your doctor
You likely have nothing to worry about if you are just an occasional snorer, as are almost 50% of the population. It is the right time to speak to your doctor if your symptoms are chronic or you are experiencing complications such as fatigue, gasping in your sleep or high blood pressure.
Snoring becomes a serious issue when it progresses to obstructive sleep apnea. With a sleep apnea mouthpiece device which opens the airway, this is frequently treated without causing any harm to your health. Click the above link to find out how the device works. Although you do need to boil and bite this device, it does not work by moving the lower jaw forward of its natural position as a MAD device does.
To remove excess tissue in the airway or other procedures that makes breathing easier, doctors might also recommend surgery. So now you can have a quiet night's sleep as it is just a matter of finding the right remedy for you.