BEST REMEDIES TO TREAT SNORING
Hello and welcome to Chaltrends and I hope you are all safe.
In this Post we will take a look at a few remedies for a common problem that is snoring. Why do people Snore?
If you snore, you're not alone according to studies -up to half of all American adults snore. When we sleep muscles and tissues in our throat relax and become floppy so when are air flows through our throat during our sleep.
Vibrations are produced this causes the harsh and irritating snoring sounds we all know and hate. Snoring may disrupt your sleep, or that of your parter, even if it's not bothering you too much, it's not a condition you should ignore.
In fact, snoring may be a sign of a serious health conditions, including
- obstructive sleep apnea (Blocked airways)
- Obesity
- An issue with the structure of your mouth,
- Sleep Deprivation.
But there are certain simple remedies to control snoring which I will tel you about
1. LOSE WEIGHT
Losing weight directly helps in reducing snoring. This happens because shedding weight will not only improve your health but it directly reduces the amount of excess tissue in the throat. The same tissue that creates the irritating snoring sounds.
So, you can begin to lose weight by reducing your overall choleric intake, also you can switch to eating smaller portions of food at regular intervals and creating a diet composed of more healthy and nutritious foods including fruits and vegetables.
Also make sure that you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help to manage your diet and weight effectively.
2. SLEEP ON YOUR SIDE
When we sleep on our backs sometimes the tongue moves to the back of the throat, this partly blocks the usual airflow through your throat leading to snoring, sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
3. RAISE THE HEAD END OF YOUR BED.
Elevating the head of your bed by four inches may help reduce your snoring by keeping your airways open during sleep time. it will also improve your oxygen levels and reduce your snoring.
4. USE NASAL STRIPS OR AN EXTERNAL NASAL DILATOR.
Stick-on nasal strips are easily available in the markets today you can either buy them online or go to a nearly pharmacy to get them, nasal strips work on a simple concept. They are placed on the bridge of the nose and they increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring you could also try a nasal dilator, which is an adhesive strip that's applied on top of the nose across the nostrils.
This can decrease airflow resistance, making it easier to breath. Try these nasal strips to help reduce snoring (Insert and Link)
5. MANAGE YOUR CHRONIC ALLERGIES MORE EFFECTIVELY.
Allergies lead to swelling inside your airways this can reduce airflow through your nose, which forces you to breath through your mouth, this increases the likelihood that you'll snore. To talk to your doctors about what kind of over -the -counter or Prescription allergy medications may improve your condition.
6. LIMIT OR AVOID ALCOHOL BEFORE BED.
Numerous studies have shown that alcohol in take before bed can lead to increased relaxation of throat muscles, which in turn cause snoring. So try not to consume alcohol for at least two hours leading up to your bedtime.
This small habit goes a long way to help you lead a heathy life.
7. STOP SMOKING.
Smoking is an unhealthy habit. Studies after studies have shown the widespread destruction that smoking causes in our body this is no exception not only are you more likely to snore but you are more likely to experience episode of apnea if you smoke.
So quoting smoking is the best option for you, trying nicotine gums and patches can be effective methods. Consult your doctor or therapist to effectively manage your cravings to know more about how smoking affects our body.
8. GET ENOUGH SLEEP.
Day time sleepiness, excess tiredness and complete sleep can all exacerbate your snoring symptoms make sure you get the recommended seven to eight hours of sleep you need each night.
Your body will respond positively to the adequate rest and you will definitely feel your snoring decreasing.
9. USE AN ORAL APPLIANCE.
Dental mouthpieces called ''oral appliances'' are also a popular method of snoring control these also work on the same principal by keeping your air passages open they making it easier for you to breathe. This prevents snoring but you need to see your dentist to get one of these devices made.
10. MEDICAL INTERVENTIONS.
Usually in most cases snoring resolves with lifestyle changes and above said methods like weight loss. But in some cases, snoring causes breathing problems. To prevent that your doctors might advice you few medical interventions.
These are usually reserved as last resort. These may include use a CPAP (Continuous positive airway pressure) machine. If medically appropriate, wearing a pressurised air mask over your nose when you sleep can help keep your airway open- using a CPAP machine uses pressurised air via a mask.
Patients are recommended to keep the mask on for their period of sleep this treatment is often recommended to treat patients who have breathing difficulties associated with snoring - also known as obstructive sleep apnoea.
This is the most commonly used medical intervention and is effective for most patients palatal implants. Also called the ''Pillar Producer'' this treatment involves injecting braided strands of polyester filament into your month's soft palate. this stiffens it to reduce snoring.
Snoring can disrupt your sleep and that of your partner but besides being annoying, it may indicate a serious health condition.
Seeing your doctor and trying one or more of the above treatment options can help you get your sleep under control.
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