Life Style

Most Effective Ways to Stop Snoring at Night

Snoring is the noise in the nasopharynx during sleep. According to the Merck Manual, Habitual snoring occurs in around 40% of adult women and 57% of adult men. However, it is a common problem and may not be related to any serious underlying medical condition. But, in some cases, it can be caused by sleep apnea, a disorder that disrupts sleep and can lead to serious health issues.

Snoring may also be a result of a person’s anatomy, weight, or behaviors like sleeping in a particular position, sleeping late, or drinking alcohol. Knowing the cause of snorings can help determine how to prevent it. There are many surgical and non-surgical treatments to control and cure snorings. In addition, there are many anti-snoring products like the anti-snoring sprays available in the market, which help reduce snorings.

What Causes Snoring?

Snoring occurs when the nasal passage is narrow or blocked and does not allow air to flow freely when you breathe in and out during sleep. It causes the upper airway tissues to vibrate, resulting in the snoring sound. Besides, some external factors cause snoring. They are:

  • Due to sinuses- When the nasal cavities are congested, it becomes difficult to breathe. As you inhale, air tries to navigate through the mucus, creating a snoring sound.
  • Consumption of Alcohol and drugs- Alcohol consumption before going to bed can cause sinus issues because the muscles in the throat fail to act against the airway obstruction.
  • Due to obesity- Generally, this can be due to neck fat. While sleeping, it compresses the airway, which can increase snorings.
  • Sleeping position- The sleeping position can impact the throat muscle that leads to snorings.
  •  Chronic nasal congestion.

Most Effective Ways to Prevent Snoring

●     Maintain a healthy sleep schedule — A minimum of 7-8 hours of sleep can help prevent snorings.

●     Avoid Alcohol Consumption: Avoiding alcohol and sedatives is important. Both sedatives and alcohol depress the central nervous system, causing the muscles and tissues of the throat to relax more than they would habitually. Avoid consuming alcoholic beverages at least two hours before bedtime, and consult with a doctor if you are taking sedatives.

●    Control your diet- Make changes to your diet if you are overweight. Excess abdominal fat can push the diaphragm up and compress the rib cage. This can cause difficulty in breathing. As a result, lowering weight might assist in reducing your snorings.

●     Sleep on your side — If you tend to sleep on the back, your tongue may slip back into the throat, restricting the airway and causing the airflow to be partially obstructed. Sleeping on your side can help prevent this.

●     Quit smoking – Besides various other health benefits, quitting smoking may help you sleep better at night. With prolonged exposure to smoke, inflammation develops in the trachea and throat tissues. This results in the narrowing of airways, which causes more tissues to vibrate as you breathe.

●     Treat the underlying cause of your nasal congestion or blockage — allergies or a deviated septum are both known to cause snoring in some individuals. They reduce the amount of nasal airflow available and encourage mouth breathing, increasing the likelihood of snoring occurring.

The anti-snoring sprays have been one of the most popular and safe remedies available online. You can easily check the perfect anti-snoring spray by reading the anti-snoring spray review. Even after these lifestyle modifications, it is always good to consult a doctor.

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