How to stop snoring; Causes and remedies

How to stop snoring

How to stop snoring; What causes snoring, risk and remedy? This must be the question on the mind of one who wishes to quit snoring. Read on to know.

Snoring is a shameful topic of discussion for some people during family meetings as family members will always make it a fun topic to tease loved ones who snore. One can hardly believe that something as peaceful as sleep comes with its own worries.

How to stop snoring

Not everyone snores but somehow we all know someone that snores either so loudly or mildly. Snoring feels like a natural topic to me and i feel it is nothing to be ashamed of. I have a family member who snores so loudly at nights. But the good thing is that she doesn’t snore all through the night. She does it in breaks intermittently at at most just once or twice at night. And it doesn’t happen all nights too besides we know the reason she snores. I too snore on rare occasions and I am glad to admit it even though it happens once in a blue moon and for same reason my family member snores too.

But what about people whose family members run away from because sharing the room with them feels like a night of short dreams as their sleep gets cut short by a continuous forceful vigil due to snoring of the room mate. Snoring can be annoying and irritating because of the loud, weird sounds it produces.

No matter how hard you try, snoring on a regular basis can be a real problem and create a rift and drift with your roommate or spouse. However now that you want to do something about the snores, it is worthy to note that a few lifestyle changes and natural solutions can help you stop snoring.

How to stop snoring;

  • -Stay hydrated
    Sticky secretions on the nose can cause snoring. Drinking much water daily can help your nasal secretions in this case.
  • -Give the body rest before sleep

This used to be the major reason for occasional snores of mine and my family member. When the body gets extremely tired from the day’s work. After a long day we retire to bed extremely tired leading to a hard and deep sleep which causes snoring as the muscle becomes floppy.

-Loose weight

If you notice that you never snored but began to snore as soon ad you added weight, then it’s best to loose the weight. Gaining weight around the neck makes the throat to collapse through squeezing which causes snoring.

N/B; Thin people snore too and may even be worse. This only applies to a group of people who noticed a change in them.

  • -Change sleep position
    Those who sleep on their sides hardly snore. Sleeping on the back causes the base of your tongue and soft palate to collapse to the back wall of the throat causing a vibration which comes off as snoring. If you snore, despite changing sleep positions you may be having obstructive sleep apnea. Only your doctor can say better though.

-Quit alcohol

Alcohol makes you more likely to snore by reducing the resting tone of the muscles in the back of your throat. Even people who never snored are likely to snore after taking alcohol. Looking for how to stop snoring, then quit alcohol.

-Use pillows

When dust mites accumulates in pillows, they cause alleegic reactions which leads to snoring.

-Treat stuffed nose

When you are reacting to cold, the nasal passages become clogged, narrowed or blocked. Hot showers before bed can help open nasal passages.

  • -Raise your head with a pillow while sleeping

This may help keep the airways open and reduce snoring.

  • -Treat chronic allergies

Over the counter or prescription allergy medications may improve your allergic conditions by opening airway through your nose. Allergies forces you to breathe through your mouth.

  • -Quit smoking

Smoking worsens snoring. Quit through the help of a medical professional.

  • -Avoid sedatives.

Sedatives are used for relaxation but many times, having them directly before sleep causes a snore. Speak to your doctor in this case.

  • -Get surgery when necessary

Congenital injuries or injuries at birth gives a deviated septum. This can restrict air flow causing mouth breathing and snores. Speak to your doctor.

  • -Radio frequency tissue ablation( Somnoplasty)

Use of radio waves to shrink tissue in the soft palates thus reducing snoring.

  • -Use oral appliances

Dental mouthpiece keeps the airway open making breathing easier and preventing snoring. A dentist can help with this.

  • -Wear palatal implants

The pillar procedure injects braided strands of polyester filament into the mouth’s soft palate to reduce snoring through stiffening the soft palate.

  • -Use continuous positive airway pressure machine.

For those with obstructive sleep apnea. This treatment involves wearing a mask after the nose to keep the airway open when you sleep.

  • -Get uvulopalatopharyngoplasty

A type of surgery that tightens throat tissues in hopes to reduce snoring.

-Use nasal strips or external nasal dilator

Nasal strips placed on the bridge of the nose to increase space in nasal passage, improves breathing and prevent snoring. A Nasal dilator is a strip applied across the nostrils in the top to decrease air flow resistance for easier breathing.

What causes snoring

Snoring happens when air flows through your throat when you breathe in your sleep causing the relaxed tissues of your throat to vibrate and create harsh snoring sounds. Too much snoring may also be a sign of a serious health condition like obesity, obstructive sleep apnea, sleep deprivation and problem with the structure of your mouth.

Ways a doctor can detect snoring in kids

Imaging, x-ray, computerized tomography scan or magnetic resonance imagery and an overnight sleep study can help in detection of snoring.

How do you cope with a snoring partner.

Using a fan near bed, using earplugs and background noise can mask loud noise of snores.

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Disclaimer; All contents on JaRaHaB are not direct  substitute for medical, health and appearance advice from medical, health and appearance professionals.

How to stop snoring
I am Ray. Humanist, hunger free activist and founder of a social enterprise. A survivor, writer and author in the making with 5 novels waiting to be published, 10 children's books waiting to be published. Tech enthusiast with dream to change the world through innovative entrepreneurship. Entrepreneur and passionate girl child and Mental Health advocate. A Medical and health professional with a masters in Public health, and here I am as your friend who doubles as a lifestyle blogger. You can always send a private message to me through the contact form or drop your comment, I am all ears.
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