Snoring is among the more challenging of conditions to manage. Even today, there are no absolute cures for snoring. If you snore regularly, you might be making life a bit difficult for your partner or family.
Some people might take the extreme step of undergoing the knife to get rid of scoring but mostly, people avoid taking the surgical route. It is advised to consider the following tips to cure snoring or at least, decrease its intensity to a bearable level:
1. Try Different Sleeping Positions
While sleeping on your back is the ideal way to sleep, this position increases the likelihood of snoring. This position pushes the soft palate and tongue against the upper portion of the throat. This induces the high-pitched vibrating sound associated with snoring. You can try alternate sleeping positions like sleeping on the side. Try to use a full-length pillow.
2. Try to Lose the Extra Pounds
Among some chronic snorers, excessive body fat is responsible for their incessant snoring. When there is too much deposition of adipose or fat tissue around the neck, the internal components of the throat are compressed. This raises the likelihood of snoring louder. This also constricts the passage of air, raising the likelihood of snoring throughout the sleep.
3. Avoid Alcohol Intake Before Sleeping
Like most sedatives, alcohol is responsible for relaxing the muscles to an excessive extent. Due to excessive alcohol intake, muscles of the throat lose their ability to keep the throat stretched and fully dilated. This induces snoring, particularly if alcohol is consumed close to bedtime.
4. Avoid Smoking
Smoking has a direct, detrimental effect on the lungs. It reduces the vital capacity of the lungs. This is why the smoker tends to suffer from lack of oxygen when sleeping. This condition is called sleep apnea. Here, snoring is actually a desperate attempt by the body to regain some of the oxygen.
5. Open Your Nasal Passages
Blocked sinuses are a major reason why some people snore with a highly vocal echo. The intensity of the snore is impacted by the nasal passages. The narrower or constricted the sinuses, the pronounced the snore will get. Thus, keep a check on your tendency to catch the flu. If you do have a cold or a running nose, ensure that you take regular steaming sessions to clear your internal, nasal pathways, including the sinuses.
6. Disinfect Your Pillows
Pillows can be a source of allergy if you don’t clean them regularly. Pillows retain debris containing shredded flaky skin of the scalp, dandruff and hair shafts. These are sufficient to act as a breeding ground for many types of microorganisms. When inhaled, these allergens can cause reduced respiratory capacity, i.e. creating a problem akin to sleep apnea.
7. Remember to Drink More Water
When you are dehydrated, the natural secretions meant to keep the nasal passageways moist, get thickened. The constricted sinuses are unable to support free movement of air through the upper respiratory tract. This makes the breathing more labored and raises chances of snoring. Thus, keep yourself well hydrated by drinking more water throughout the day.