Just about everyone snores occasionally. Even a baby or a beloved pet may snore! But snoring can affect the quantity and quality of your sleep. Poor sleep can lead to daytime fatigue, irritability and increased health problems. And, if your snoring is so loud that your bed partner can’t sleep, you may end up banished from the bedroom.
Sleeping in separate bedrooms doesn’t have to be the remedy for your snoring. In fact, there are many effective treatments for snoring. Discovering the cause of your snoring and finding the right cure will vastly improve your health, your relationships, and, of course, your sleep.
Negative health effects of snoring
The most typical health problem snoring causes is loss of sleep for both the person snoring and his (or her) sleep partner. The snoring noise combined with tossing and turning often keep both people from sleeping soundly. Sleep deprivation has significant consequences: excessive sleepiness, irritability, and lack of productivity during the day, as well as negative health repercussions.
People who snore chronically are often middle-aged and overweight, and snoring may indicate a more serious underlying medical problem
How to stop snoring?
Snoring can often seem like a problem without a solution – especially when it is getting in the way of a good night’s sleep for you and your partner. If you want to stop snoring, it is important to consider the cause and severity of your snoring. Identifying the cause can help you choose the right cure.
It also makes sense to try some simple non-invasive treatments first to see if they will reduce or prevent your snoring. See the section on Self help tips and remedies below for more information on these snoring cures.
- Sleep on your side
- Elevate the head of your bed
- Limit alcohol and medications
- Clear your nasal passages
- Lose weight
You may find that your snoring persists even after trying these changes. If your snoring results from a more serious cause, a cure may be more complex – but there are solutions. Your nights don’t have to be noisy! Read on to learn more about the possible causes of your snoring as well as treatment options. If you can uncover the cause of your snoring, you should be able to find a cure that is right for you.
People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of the tongue can also get in the way of smooth breathing. Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. Enlist your sleep partner or keep a sleep diary to help you determine the possible cause of your snoring
Medical cures and treatments for snoring
If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (ENT, or ear, nose, and throat doctor). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing in these devices.
Continuous Positive Airway Pressure (CPAP)
To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face
Dental appliances, oral devices, and lower jaw positioners
Dental devices, which often resemble the mouth guards worn by athletes, can help open your airway by bringing your lower jaw or your tongue forward during sleep.
Most dental devices are acrylic and fit inside your mouth; others fit around your head and chin to adjust the position of your lower jaw. A dentist specializing in sleep disorders can help fit you for one of these devices.
Certain surgeries, including Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. Using a scalpel, laser, or microwaving probe (radiofrequency energy), a surgeon may remove tonsils, adenoids, or excess tissue at the back of the throat or inside the nose, or reconstruct the jaw
- Sleeping on the side, by tucking a pillow into the back helps prevent snoring.
- Stick a nasal adhesive strip across the soft part of the nose, just above nostrils prior to bed time. The plastic bands that are embedded in the adhesive pad, helps in tightening and lifting the sides of nose, while also maintaining airflow while sleeping.
- Pour three to four drops of warm Brahmi ghee or plain ghee into each nostril in the morning and prior to bed time.
- If overweight, try to lose weight through regular walks or any such exercise, which helps an obese person to breathe easily.
Take care to go to bed at a scheduled time every day to get adequate sleep.
- Snorers should strictly avoid use of sleeping pills, sedative antihistamines or alcohol. Smoking should be strictly avoided, as it irritates the nasal and throat lining.
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