Snoring can seriously affect the quantity and quality of your sleep, so you definitely should do something about it. Additionally, snoring can lead to irritability, daytime fatigue, health problems, and family relationship problems. Fortunately, there are effective snoring remedies that can help you.
It is very important to discover the cause of the snoring in order to treat it. There are many reasons that make people snore. Snoring is generally caused by a narrowing of your airway. Usually, people who snore have nasal and sinus problems, they are overweight or out of shape, or sleep flat on their back. A narrow throat or air passage can also lead to snoring, as well as alcohol intake, smoking, and certain medications that make muscle relax.
First, you should determine why you snore. If you snore with your mouth close, you may have an issue related to the tongue, while an open-mouth snoring indicates a throat tissue problem. In case you snore in all sleep position, you may be dealing with a more severe problem and need a more complex treatment.
There are many effective snoring remedies. Try to lose some weight, because this way you can reduce the fatty tissue in the back of your throat. In order to breathe easier during sleep, make sure you clear nasal passages by using nasal decongestants or nasal strips. Smoking can block your airways by irritating the membranes of your airways, so quit smoking. Establish some regular sleep patterns and use a humidifier to keep your bedroom air moist. If you elevate your head four inches, you will breathe easier as your tongue and jaw tend to move forward.
Studies reveal that certain foods and medicines taken before bedtime encourage snoring, so avoid large meals, soymilk, alcohol, dairy product, antihistamines, caffeine, and sleeping pills.
Several throat exercises are also effective snoring remedies. The muscles in the upper respiratory tract can be strengthened by pronouncing specific vowels and curling the tongue in certain ways. You should start slowly then progressively increase the number of throat exercise sets done daily. One exercise consists of repeating each vowel (a-e-i-o-u) out loud for three minutes during the day.
Other exercises advise you to place the tip of your tongue behind the top front teeth and slide your tongue backward for about 3 minutes per day. You can also open your mouth, move your jaw to the right, hold it for 30 seconds, then repeat on the left side. With mouth open, contracting the muscles at the back of your throat for 30 seconds can also help you. Singing and playing the didgeridoo are also alternative remedies for snoring.
If you don`t succeed to stop snoring by yourself, consult a physician or an otolaryngologist, because they can prescribe you medical remedies for snoring.
You can use Continuous Positive Airway Pressure (CPAP), a machine that generates pressurized air into a mask that you wear during sleeping so that your airway remains open. Take into consideration dental appliances, oral devices, and lower jaw positioners that bring your lower jaw or your tongue forward while sleeping.
Another way to increase the size of your airway is using traditional surgery such as tonsillectomy, Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), and adenoidectomy. These surgeries remove tissues and correct abnormalities. There is also the Pillar procedure that inserts small plastic implants into the soft palate.
If you want to take advantage of modern technology, snoring can be reduced also by having laser-assisted uvulopalatoplasty (LAUP) and somnoplasty.
No matter the cause of your snorting, it is important to know that this is a treatable condition. There is no reason why you should let such a minor issue lead to family relationship problems or ruin your life altogether.