how-to-reduce-snoaring

how-to-reduce-snoaring

Remedies For Snoring

A snore is a harsh breathing sound created by the vibration of the soft palate during sleep. Snoring sounds can be irritable, distracting and inconvenient to other sleepers. A person who snores in public will definitely be scolded or ridiculed. Statistics claim that about half of all American adults snore and about 25% are habitual snorers. According to the statistics, snoring is a very common issue. A lot of people tend to hide or deny the fact that they snore.

Snoring is caused by the relaxation of the throat muscles and soft palate during sleep. As it partially blocks the airway, breathing causes the palate to vibrate creating the harsh sounds. In extreme cases, it may disturb the neighborhood. Even mild cases of snoring should not be ignored because the underlying health issue may worsen if left untreated.

A few factors that affect snoring include:

  • Obesity
  • Apnea (cessation of breath during sleep)
  • Lack of sleep
  • Partially blocked airways. By catarrh.
  • Too much alcohol.
  • Certain sleep position.
  • Stress

There are simple remedies and activities to treat snoring. The good thing is that these remedies will cost you next to nothing. In some cases, they will cost you nothing.

Remedies

Lose Weight

Obesity is one of the factors that predispose adults to snore. See your doctor or dietician help you design a weight loss diet if you are overweight. Keeping fit will ensure that you eliminate excess tissue that would have affected your breathing. Exercise properly and regularly.

Sleep Position

If you snore avoid sleeping on your back. This sleep position may sometimes cause the tongue to roll backward and block your airways causing  you to snore. Sleeping on your side will eliminate this problem. You can breathe properly and enjoy a good night’s rest without disturbing others. Also, you could try to keep your head higher than your body. You can use a pillow to raise your head and ensure your airways are free of blockage.

Nasal strips

This is a simple hardened adhesive that is placed across the bridge of the nose across the nostrils. It will increase airflow and reduce resistance to breathing. This way you can eliminate snoring easily.

Treat Underlying Illness or Allergy

Respiratory allergies may also cause snoring. Allergies that affect breathing or cause the release of mucus will block airways. This will, in turn, cause a blockage. Also, respiratory diseases may cause the same symptom. See your doctor for the appropriate medication to treat the illness or manage its symptoms. Some drugs may be gotten over the counter to manage symptoms before seeing a doctor.

Avoid Smoking and Alcohol

Smoking causes many health defects, primarily in the respiratory organs. Most defects in the respiratory system will lead to or aggravate snoring. See your doctor or therapist for help. Taking alcohol to be fire bed will induce relaxation in the throat muscles and aggravate snoring.

Sleep Well

Staying awake for long hours may sound attractive especially to a workaholic, but it makes you tired. When you are too tired,  your muscles relax completely and your sleep posture is disturbed leading to snoring. Getting the right amount of sleep every day will not only keep you alert when awake but also you sound(less) asleep.

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