how to prevent snoring while sleeping – 7 important tips

If your roommate snores loudly next to you every night, you may have trouble falling asleep and be irritable. Today we are going to address how to prevent snoring while sleeping for either men or women. Snoring is a common problem. It can occur in all age groups, including children and adults.

Snoring can happen to anyone at some point in life, although overweight or obese men over 50 are more likely to snore.

When we breathe, air passes smoothly through the nose, mouth and throat.

But when the airway is restricted, air moving through this narrow passage causes the tissues of the nose, mouth and throat to vibrate, causing snoring. A person may experience various sounds when snoring, such as rumbling, rumbling, whistling or snoring.

Snoring is noisy breathing caused by narrowing of the airways during sleep and can even disturb sleep.
Loud snoring can disturb a person’s sleep and also worsen the quality of sleep. It happens to everyone from time to time, but for some it can become a chronic problem. Sometimes snoring is a symptom of an underlying health condition.

some causes of snoring:

• Nasal airway obstruction, including a cold, allergies, sinus infection, nasal polyp, or nasal septum abnormality
• Swelling of the throat and tongue muscles can block the airway. sleep
• Anatomical problems of the soft palate or uvula can block the airway
• Enlarged tonsils and adenoids
• Obstructive sleep apnea (OSA)
• Overweight or obese people have large tissues in the throat that can block the airway during sleep.
• Snoring is more likely in smokers or passive smokers (used smokers)
• Chronic alcoholics often complain of snoring.
• Muscle relaxants relax the muscles of the tongue and throat, which can block airflow.
• Sleeping position can also cause snoring, as people who sleep on their backs are more likely to snore.
• Hormonal changes can also cause snoring, such as during pregnancy or menopause.

You will benefit from simple lifestyle changes and treatment of the underlying causes.

how to prevent snoring while sleeping

1. Proper sleep routine

Various health problems can be better managed with a regular bedtime routine. Establishing sleep habits and getting enough sleep can reduce snoring.

If you have trouble falling asleep and staying asleep, you can try the following methods:

• Go to bed at a regular time every day
• Stop using your cell phone, tablet or computer before bed because the white rays from the screen can do this. interrupt the work of the sleep hormone. and keeps you awake longer
• You can practice yoga
• Washing your feet with warm water can help you relax and improve the quality of your sleep
• Changing pillows, blankets and mattresses to more comfortable ones
• Changing the atmosphere in the room can also improve the quality from your sleep sleep quality and reduce the risk of snoring

2. Adjust the sleeping position

People who sleep on their backs tend to snore more. Changing your position and sleeping on your side can reduce snoring.

You can also adjust the height of your pillows by adding an extra pillow that provides enough support for your neck and keeps your airway open while you sleep.

3. Better air circulation

To reduce snoring, keep the air in your room clean and humid. You can open the bedroom window at night to improve blood circulation. If you have allergies, make sure your bedroom is free of allergens such as dust, mold and mildew on the walls.

Pet dander also causes allergies in some people, so make sure your room is clean so these triggers don’t aggravate your allergies or block your airways.

Keep the room air moist, as dry air can also irritate the mucous membrane of the upper respiratory tract and cause snoring.

A nasal decongestant or steam patch can help you breathe easier while you sleep and reduce snoring.

4. Exercises

With regular mouth, tongue and throat exercises, you may notice an improvement in snoring within a few weeks. You can start by humming your favorite tunes deeply for at least 2 minutes or by sticking out your tongue as much as possible by opening your mouth.

5. Stop smoking

Smoking can irritate and damage the membranes of the upper respiratory tract (nose and throat). A swollen nasal cavity and throat reduce the elasticity of the airway tissues and make them more likely to collapse during sleep, causing snoring. Quitting smoking can help reduce snoring. You can also use the help of professionals.

6. Reduce alcohol consumption

Alcohol relaxes the muscles of the tongue and throat that block the airway during sleep, resulting in loud snoring. Therefore limit your alcohol consumption if you suffer from severe snoring.

7. Change of pillow

Change flat pillows for more comfortable pillows. You can add an extra pillow to adjust the height. It helps reduce snoring by supporting the head and neck to improve airways and improve breathing. According to many studies, switching to a comfortable pillow reduces the frequency and amount of snoring by 50%. It can also improve obstructive sleep apnea.

Treatment of underlying diseases

• Various non-surgical and surgical aids help eliminate the root causes, such as:
• Nasal strips and anti-edema medications
• Cold and allergy medications
• Oral appliances such as oral appliances or mouthpieces and soft plastic
• Tongue
• Septoplasty for deviated septum
• Tonsillectomy and adenoidectomy
• Radiofrequency ablation to reduce excess tissue on the tongue and soft palate

Conclusion

Tips onhow to prevent snoring while sleeping are not anything complicated. It is normal if it lasts a little longer or bothers you a few times during the night.If it does affect your partner’s sleep, talk to your doctor. Solution begins with understanding the real cause for any obstruction if at all.