Useful Tips To Sleep Without Snoring
Have you been worrying about your snoring every night that makes your partner uncomfortable and unable to sleep? You are right when you find this article. All things you need to know is how to sleep without snoring.
There are a few things that can help you to reduce or maybe stop snoring.
Why does this happen?
One out of every two people snores. Snoring can be caused by a variety of factors.
The physiological cause is vibrations in your airway. When you breathe, the relaxed tissues in your upper respiratory tract vibrate, producing the distinctive snoring sound.
The source of your snoring may result from:
- poor muscle tone of the tongue and throat
- too much tissue in your throat
- a soft palate or an uvula that’s too long
- blocked nasal passages
Snoring is frequently innocuous. If you snore only occasionally, you may not require treatment.
Snoring that is more frequent or chronic may indicate a serious health condition, such as sleep apnea. If not treated, this can result in sleep deprivation, heart disease, and hypertension.
What causes snoring?
There are many reasons why you may snore. Because of this, there isn’t a single diagnosis or treatment plan for snoring.
These factors may put you at higher risk for snoring:
- Age: Snoring is more common as you get older.
- Gender: Men are more likely to snore than women.
- Weight: Being overweight causes more tissue to develop in the throat, which can contribute to snoring.
- A small airway: You may be more likely to snore if you have a narrow upper respiratory tract.
- Genetics: You may be at higher risk for sleep apnea if someone in your family also has it.
- Infections or allergies: Infections and seasonal allergies can cause inflammation in your throat, which can lead to snoring.
- Alcohol consumption: Drinking alcohol may relax your muscles, leading to snoring.
- Sleep position: Snoring may be more frequent when sleeping on your back.
7 tips to sleep without snoring
Knowing why you snore and how frequently you snore can help you choose the best treatment option. Over-the-counter (OTC) medications, medical devices, and even lifestyle changes may help relieve your symptoms, depending on your needs.
Be sure to talk with your doctor about your concerns. They can go over your options and help you figure out the best next steps.
You may be able to reduce or prevent future snoring if you:
1. Try an OTC medication
Snoring can be reduced with intranasal decongestants such as oxymetazoline (Zicam) and intranasal steroid sprays such as fluticasone (Cutivate). This is especially true if you snore as a result of a cold or allergies.
2. Avoid alcohol
The muscles in your throat relax when you drink alcohol, which may contribute to snoring. Try not to drink alcohol at all, especially in the hours before going to bed.
3. Sleep on your side
Snoring may occur if you sleep on your back. When you are relaxed, your tongue can fall back into your throat, narrowing your airway and causing you to snore. Sleeping on your side can help keep your tongue from getting stuck in your airway.
4. Use a mouthpiece
If over-the-counter medications aren’t working, you might want to think about getting a mouthpiece. To prevent snoring, removable mouthpieces can be fitted to your mouth to keep your jaw, tongue, and soft palate in place. You’ll need to see your dentist on a regular basis to ensure that the mouthpiece is still working properly.
5. Lose weight
Snoring has been linked to being overweight. Implementing a healthy diet and getting regular exercise can help you lose weight and reduce snoring. If you’re overweight, consult your doctor about creating a diet and exercise plan. Maintaining a healthy weight can help control hypertension, improve lipid profiles, and lower your risk of diabetes, in addition to reducing snoring.
6. Use a continuous positive airway pressure (CPAP) machine
A CPAP machine pumps air into your airway overnight, reducing snoring and sleep apnea symptoms. It also aids in keeping your airway open. Wearing an oxygen mask while sleeping is required for the apparatus to function properly. This may take some getting used to, but it can help you get rid of your symptoms right away. If you have sleep apnea, your insurance may cover the cost of a CPAP machine.
7. Explore surgical options
There are also surgical options available to help you stop snoring. Some of them entail modifying the airway. This can be accomplished by inserting filament into your soft palate, trimming excess tissue in your throat, or shrinking soft palate tissue. Consult your doctor to determine whether surgical interventions are appropriate for you.
When to see a doctor
You may find it difficult to determine how frequently you snore and the source of your snoring. Inquire with your bed partner or roommate about your symptoms and snoring frequency. You can also identify some snoring symptoms on your own.
Common snoring symptoms include:
- breathing from the mouth
- having nasal congestion
- waking with a dry throat in the morning
The following symptoms may be a sign that your snoring is more frequent or severe:
- waking frequently during sleep
- napping frequently
- having difficulty with memory or concentrating
- feeling sleepy during the day
- having a sore throat
- gasping for air or choking during sleep
- experiencing chest pain or high blood pressure
Consult your doctor if you snore frequently. You could be suffering from sleep apnea or another serious condition. To determine your snoring patterns, your doctor will be able to perform tests or even a sleep study.
After your doctor has determined the frequency of your snoring, you and your doctor can collaborate to develop a treatment plan to alleviate your symptoms.
Conclusion
Adults snore on a fairly regular basis. Its severity can vary. If you snore infrequently or only at certain times of the year, such as allergy season, you may not need to have your snoring treated.
If you snore frequently and it affects your energy levels during the day, or if you have other more serious symptoms of chronic snoring, consult your doctor.
