Occasionally everyone snores. However, when it becomes a regular thing, it can affect the quality as well as the quantity of your sleep and disturb your roommates and family members.
Snoring can cause poor sleep and create loss of energy, fatigue, increased health problems and irritability. In case of severe snoring problems, it can lead to trouble between the spouses and partners as your snoring can disturb the sleep of the other in the room.
Why Do You Snore?
Snoring occurs when the flow of the air through your mouth and nose is disrupted. This is more often caused due to narrowing of the airway, either due to certain abnormalities of the soft tissues present inside your throat or due to poor sleeping posture.
The narrow airway comes in between the smooth breathing process and snoring sound is created.
How to Get Rid of Snoring
The good news is that you do not need to change room or partner to get rid of problems caused due to snoring. Here are some of the effective solutions that are sure to help you:
- Obesity can cause snoring. The fatty tissues that surround your neck squeeze the air passages thereby preventing the flow of the air in and out of your mouth freely. Maintaining ideal weight and eating a healthy diet can cure this problem.
Sleeping on your back can help you get rid of snoring. When you sleep on the back, the chin, tongue and other excess fatty tissues that lay under the chin relax and squash the air passages. Sleeping on the side can prevent this.
- Boozing at bedtime can make the muscles relax more than normally they should during the sleep time. This enhanced relaxation causes the throat and the back to collapse leading to snoring.
- Smoking is bad for your lungs and irritates the throat and nasal cavity leading to catarrh and swelling. Congestion of nasal passages can decrease the airflow and cause snoring. Hence, you must quit smoking.
- Keeping the nostrils clear using a nasal spray or antihistamine tablets can help stop snoring. Make sure you take advice of your GP in case you are allergic to any medication or have specific breathing or nose problem such as sinusitis. In any case you should not take the medication on your own as excess of usage can cause side effects.
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