Does your partner snore so loudly at night that you could not sleep at all? Or are you the one having snoring woes?
Snoring is a common sleeping disorder. In the United States, around 100 million people are said to be affected by it. In the United Kingdom, nearly 20 million citizens have it.
The good news is that snoring can be remedied. By stopping snoring at night, you and your partner can enjoy a good, relaxing rest.
To understand the best snoring solution for you, it is imperative to know why you snore in the first place. That awful sound you make happens because you can’t move air freely through the throat and nose while you are sleeping.
Air unable to move freely makes the surrounding tissues to vibrate, producing that irritating sound. Moreover, people who snore a lot usually have too much tissue around the throat and nasal area. Even the tongue can be a cause of snoring, because it can fall back and get in the way of breathing.
Now that you have an idea why you snore, here are the top five tips that you can follow to stop this condition:
There are several lifestyle changes that you can do now to stop snoring.
One is to lose weight, because being overweight can cause the build-up of too many tissues around the neck. This can restrict air flow during sleep, causing snoring.
Another way to stop snoring is to exercise. This can lead to toned muscles in the throat, which means reduced snoring.
If you’re a smoker, then you should quit smoking because it irritates the membranes in the throat and nose. This, in turn, blocks the airways and results in snoring.
2. Perform throat exercises
Certain throat exercises are effective in strengthening the muscles of the upper respiratory tract, and reduce or stop snoring in the process.
One exercise you can try is to repeat each vowel (a/e/i/o/u) out loud for three minutes. Do this exercise a few times a day.
You can also place the tip of your tongue behind the top front teeth, then glide your tongue backwards for three minutes a day.
You can also open your mouth wide, and move your jaw to the right before holding it for 30 seconds. Do this move on the left side as well.
3. Try bedtime remedies
There are lots of bed time remedies that you can turn to if you want to put a stop to your snoring woes.
One is to keep the bedroom air moist, because dry air may irritate the membranes in the throat and nose. Using a humidifier may work wonders.
You can also change your sleeping position. Elevate your head a couple of inches to ease breathing, and move your tongue and jaw forward while you are asleep.
You may also sleep on your side. One way to encourage yourself to sleep on your side is to attach a tennis ball to the back of your t-shirt. This way, you’ll be forced to go back to the side once you feel the discomfort of the tennis ball.
You can also use an athlete’s mouth guard, which will open our airways open by lowering your jaw and moving the tongue forward during sleep.
4. Medical cures for snoring
There are also lots of medical cures for snoring that your EENT or physician can recommend. This includes continuous positive airway pressure or CPAP, a machine which blows pressurized air into a mask that you will have to wear over your nose.
Other medical cures are traditional surgery like thermal ablation palatoplasty which can increase the size of the airways by removing tissues. There’s also somnoplasty where low levels of radio frequency heat can remove tissue of the uvula, which vibrate during snoring.
5. Try commercial stop snoring devices
You may also use commercially available anti snoring mouthpiece that are offered online and in retail stores. These products range from nasal strips that can make the nostrils wider, throat sprays and devices that can reposition the jaw and ease airflow.
Indeed, snoring is a sleeping disorder that should not keep you awake for countless hours given the numerous best anti-snoring solutions available today.