Updated: 20-03-2025
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 a loss of energy, fatigue, increased health problems, and irritability.
In cases of severe snoring problems, it can lead to trouble between spouses and partners as your snoring can disturb the sleep of the other in the room.
How to Overcome Snoring Problem
Why Do You Snore?
Snoring occurs when the flow of air through your mouth and nose is disrupted.
This is more often caused by a 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 the snoring sound is created.
How to Get Rid of Snoring
The good news is that you do not need to change your room or partner to get rid of problems caused by snoring.
Here are some 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 free flow of air in and out of your mouth.
- Maintaining an 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 they normally should during 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 the 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 the advice of your GP in case you are allergic to any medication or have specific breathing or nose problems, such as sinusitis.
In any case, you should not take the medication on your own, as excessive usage can cause side effects.
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