Millions of Americans have a snoring problem, and as a result, millions of partners and spouses struggle to get a good night’s rest due to relentless noise. Snoring happens when the tissues in the nose and throat do not allow a clear air path to travel when you are sleeping, causing vibration. The good news is that while snoring can be disruptive, it can also be cured.
In most cases, snoring is harmless. But, for some people, chronic snoring can be an indication of underlying health problems. For example, when snoring turns to sleep apnea, where your breathing is interrupted during the night, your health could be at risk.
There are several home remedies for snoring that can be effective. If you have tried several methods with no success, you may need help from a professional like doctorkrueger.com to discuss possible surgical treatment.
Why Do We Snore?
When you are awake, even if you are lying down, the tissues in the back of your throat are not entirely relaxed. When you sleep, these tissues loosen as you ease into sleep and can interrupt the natural flow of air from your lungs. When the air coming in and out meets against the resistance of relaxed throat tissues and the back of your tongue, it can cause a vibration resulting in the classic snoring sound.
If you are a drinker, a smoker, or a bit overweight, these factors can increase your snoring frequency. Almost twice as many men have snoring issues as women, but most of the problems are relatively harmless.
In some cases, chronic snoring can indicate a deeper medical problem. Sinus problems, diabetes, obesity, and cardiovascular problems are just a few of the things that could be causing your snoring. If you have tried a few things to curb your snoring with no success, it’s a good idea to talk to your family doctor about possible complications.
Sleep Apnea
While sleep apnea is a type of snoring, it carries many more risks. Sleep apnea can result in a snoring sound, but it can also cause you to stop breathing for several seconds at a time, cough, or choke.
If you have a snoring problem, but you aren’t sure if it is being caused by sleep apnea, check for these symptoms:
- Headaches in the morning
- Fatigue
- Irritability
- Low sex drive
- Difficulty concentrating
If you are experiencing any of these symptoms, you should see your doctor. Sleep apnea can be associated with severe medical conditions, including high blood pressure and hyperthyroidism, and should be checked by your doctor.
Snoring Remedies
There are a number of home and medicinal remedies that may help you to put a stop to your snoring and let you and your loved ones get the rest that you need.
Clear Your Airways
Most snoring is caused by the restriction of air passing in and out of the lungs. If you have any nasal or throat congestion before you go to bed, your snoring will likely worsen. Blow your nose and clear out your airways before you go to bed. You may need to take a mild antihistamine to help reduce swelling in your nasal passages and cavities from irritants or allergens. You can also try using a Neti pot filled with soothing warm water and sea salt to clear your nose.
Avoid Alcohol
Any drugs from the sedative or depressant families, including alcohol, can increase your snoring problem. They relax your throat and nasal muscles to a point where airflow can be highly restricted, resulting in loud snoring. Alcoholic beverages should be avoided up to four hours before going to sleep to ensure the effects have worn off.
Sleep Position
The position in which you sleep can affect how badly you will snore. For example, if you sleep on your back, your tongue and throat are more collapsed and cause more snoring. Try sleeping on your side with an ergonomic pillow that will give your neck firm support.
You can also try raising the head of the bed a few inches if your mattress is adjustable. If you can’t move the mattress, you can add an extra pillow to support your head and neck.
Lose Weight
One of the most common causes of snoring is extra body weight. You don’t have to be obese for excess weight on your body to start making it hard for you to breathe at night. The fatty tissues around your throat can interfere with the natural airflow in ways that they haven’t before at lower body weight. Try hitting the gym, watching your diet, and dropping a few pounds to help stop your snoring.
Snoring can be a real pain, mostly for those that have to listen to it night after night. It can also be an indication of more serious medical conditions. If you are struggling with chronic snoring, you can try some of these remedies and see your doctor for the best advice to help everyone in your home get the rest that they need.
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