Tips To Stop Snoring And Enjoy a Good Eight Hour Sleep

Snoring can be a big reason you or your partner cannot sleep peacefully through the night. This can cause you a lot many problems ranging from daytime fatigue, irritation, and several other health problems. Moreover, it’s a big threat to your relationship as well.

While you may have tried your hand on a number of remedies already, there are other effective solutions to stop someone from snoring. If snoring is causing you some relationship troubles, here are some effective solutions to try and prevent yourself or your partner from snoring:

Enjoy A Good Eight Hour Sleep

Possible Causes Of Snoring:

It is important to understand why we snore before we start treating the problem. Snoring is a physical condition, wherein an individual fails to pass air through the airway- mouth, throat to the lungs. The blockage of the air affects the surrounding tissues of the airway, creating a vibration and a sound. Floppy tissues, excess fat on the throat and nasal cavity and irregular tongue movement can be a core reason you snore.

Some of the common causes include:

  • Age:

As someone grew, the muscle tone becomes tighter, narrowing the throat cavity. This happens during the middle age and cannot be avoided. However, you can delay the condition by changing your lifestyle, bed-time routine and take in account some exercise.

  • Over-weight body:

When you have fatty tissues along with poorly toned muscles, you snore badly. You must work on losing overall body weight with a focus on your neck to stop snoring.

  • Nasal and sinus conditions:

If you are suffering with some nasal or sinus problems, you are bound to snore. A stuffed nose or blocked chest can narrow down or block the airway, causing you snoring problem.

  • Posture:

When you sleep flat on your back, the neck tissues become floppy and block the airway. This is a reason you snore.

  • Lifestyle habits:

Alcohol, medication, tobacco are some of the lifestyle choices that can affect your snoring condition.

  • Sleep Apnea:

An alert sign for anyone who snores, sleep apnea is a serious concern that over one third people having snoring problem can develop. In this condition, the breathing of a person gets interrupted during sleep. The time of the disruption is minimum 10 seconds per hour sleep. Common symptoms of you having sleep apnea includes:

  • Loud and heavy snoring and daytime tiredness
  • Gasping, choking or short breath during sleep
  • Sleeping problems at inappropriate times and conditions.

Types of snoring and what it indicates:

There are different types of snoring pattern and each indicate an underlying problem- simple or complex.

  • Closed mouth snoring: It indicates that you have a problem with your tongue.
  • Open mouth snoring: The problem lies with the tissue of the throat.
  • Snoring when you sleep on your back: This is normal as the throat tissues touch the back of your neck. Sleep habits improvisation can help.
  • Snoring irrespective of sleep position: You need a comprehensive treatment as the reason can be diverse.

How you can help yourself or your partner from snoring

It is possible to prevent snoring and here is how:

Bedtime remedies:

  • Elevate your head up to 4 inches and sleep on your side.
  • Anti-snoring mouth appliances are effective solution.
  • Make sure to clear your nasal passages before you sleep.
  • Use a humidifier to increase the moisture level of the bedroom air.

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Lifestyle changes:

  • If you are addicted to smoking or tobacco, quit it.
  • In case of overweight or obesity, exercise and reduce your weight.
  • Sleeping pills, alcohol and sedatives increase snoring, prohibit them.
  • Consume lighter meals before the bedtime.

Tips to Stop Snoring

Medical treatment:

  • CPAP- Continuous Positive Airway Pressure, is an effective treatment. In this therapy, a machine blows pressurized air into a mask that the snorer has to wear.
  • LAUP- Laser-assisted uvulopalatoplasty is a laser therapy used to tighten the loose uvula tissues.
  • Palatal implants also known as Pillar procedure a plastic implant is inserted on the soft palate.
  • Surgical procedures like Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy are aimed at broadening the size of the airway.

If you are dealing with a snoring partner, it is always good to talk about it. You need to get immediate help in case the problem has serious underlying problems.

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