14 Ways to stop Snoring

If you snore, you are not alone. Snoring occurs when air passes through your throat when you breathe while sleeping. It vibrates the relaxed tissues in your throat and makes harsh, irritating snoring sounds.

pradeep vundavalli Created on 11th Jan, 21

Snoring may disturb your sleep or your partner. If the snoring is continuous and it doesn't stop for a while then you need to Visit a nearby ent hospital in Visakhapatnam to get rid of it.

 Even if it is not bothering you much, you should ignore snoring. Snoring may be a symptom of a severe health condition, like:

  • Obstructive sleep apnea (blocked airways)
  • Obesity
  • A problem with your mouth, nose, or throat’s structure
  • Sleep deprivation.

In other cases, sleeping on your back or drinking alcohol close to bedtime can cause snoring. In a few snoring cases, it is essential to have an ent doctor in Visakhapatnam to address any underlying condition. Snoring caused due to benign factors like sleep position can be treated with some simple steps.

 

Below are 14 ways to treat snoring and its different causes:
  • Lose weight if you are overweight: This will decrease the tissue amount in the throat that may be causing your snoring. Eating lesser portions and more healthy foods reduces your overall caloric intake and your weight. Ensure you do regular exercise. You can consult your specialist or a nutritionist for help.
  • Sleep on your side: Sleeping on your back moves the tongue to the back of your throat, which somewhat blocks airflow through your throat. Sleeping on your side may allow air to flow and decrease or stop your snoring.
  • Raise the head of your bed: Elevate four inches of your bed’s head may decrease your snoring and keep your airways open.
  • Use nasal strips or an external nasal dilator: You can keep stick-on nasal strips on the nose’s bridge to raise the nasal passage’s space. It makes your breathing effective and can decrease or even eliminate your snoring.
    You can try a nasal dilator. It is a stiffened adhesive strip that is applied on the nose’s top across the nostrils. It can reduce airflow resistance, making breathing easy.
  • Treat chronic allergies: Allergies decrease airflow through your nose. It forces you to breathe from your mouth, raising the chances that you will snore. Consult your specialist about what form of over-the-counter or prescription allergy medicines may improve your condition.
  • Correct structural problems in your nose: Few people are born with or experience an injury that gives them a deviated septum. This is the wall’s misalignment that separates the nose’s both sides, which limits airflow. It may cause mouth breathing while sleeping and cause snoring. You may need surgery to correct such conditions.
  • Limit or avoid alcohol before bed: Try not to drink alcohol for a minimum of two hours leading up to your bedtime. Alcohol relaxes the throat muscles, which causes snoring.
  • Avoid taking sedatives before bed: If you snore and have sedatives, consult your doctor to check what your options are. Preventing sedatives before bed may ease your snoring.
  • Stop smoking: Smoking is a bad habit that worsens your snoring. Consult your specialist about therapies — like gum or patches — that can help you quit.
  • Get enough sleep: Ensure you have the recommended seven to eight hours of sleep you require every night.
  • Use an oral appliance: Dental mouthpieces are known as “oral appliances” can keep your air passages open, leading to easier breathing. This avoids snoring. You may have to check with your dentist to have one of these devices made.
  • Use a CPAP (continuous positive airway pressure) machine: If medically proper, wearing a pressurized air mask on your nose can open your airways when you sleep. This treatment is usually suggested to treat obstructive sleep apnea.
  • Wear palatal implants: Also known as the “pillar procedure,” this treatment includes injecting braided strands of the polyester filament within your mouth’s soft palate. It will stiffen your mouth’s palate to decrease snoring.
  • Radiofrequency tissue ablation (somnoplasty): This new treatment utilizes low-intensity radio waves to shrink the tissue on your soft palate to decrease snoring.

Snoring can disturb your sleep and your partner’s as well. Also, besides being annoying, it may suggest a severe health condition. Consulting your doctor and getting one or more of the above treatment options can get your snoring within control.