What is snoring? It’s nothing but a noisy breathing during sleep. An obstacle in a sound sleep, it leads to daytime fatigue, irritation and many other health problems including sleep-apnea. With a few changes in your lifestyle and a willingness to experiment with different proven solutions, you can help eliminate this anomalous sounding problem.
Change in lifestyle
If you are overweight, drop a few pounds. Exercise regularly to tone the muscles in your throat, which in turn can lead to less snoring. Quit smoking to unblock the airways that cause snoring. Avoid alcohol as it relaxes the muscles in the throat and interfere with breathing that leads to snoring.
Sleep on your side instead of your back
Lying on your back makes the base for your tongue and soft palate collapse to the back wall of throat, causing snoring. Sleeping on your side may help prevent this vibrating sound during sleep. If snoring continues regardless of sleep position, see a doctor for a medical advice.
Dental devices may improve snoring in 70% to 90% of cases. These devices are best made by a dentist. These dental devices have been designed to hold the palate up and forward.
Surgeries are generally successful in reducing snoring but not for all. The success depends on the problem area. There may be more than one problem area involved, so surgery on one part may not give 100% result.
Open nasal passage
If your nose is narrowed due to cold or other blockages, the fast-moving air is likely to produce snoring. A hot shower before you go to bed, nasal strips or steam inhalation can help open nasal passages.
Disinfect your surroundings
Allergens in your bedroom and pillow may also cause snoring. Dust the overhead ceiling fan regularly. Put your pillows in the air fluff cycle once every couple of weeks and replace them every six months to keep dust mites and allergens away.
Keep bedroom air moist
Lack of moisture can lead to swollen nasal tissues by irritating membranes in the nose and throat. So keep the air in your bedroom moist with the help of a humidifier.
Drink plenty of water
Secretions in your nose and soft palate become stickier when you drink less water. It can create more snoring. To avoid this problem, stay well hydrated. A healthy woman should have 11 cups of water and men require about 16cups of water every day.
Some asanas and pranayamas like Bhramari, Ujjayi pranayama, Simha Garjasana (roaring lion pose) and chanting the ‘Om’ mantra may put a stopper on your snoring.
Snoring can adversely affect your quality of life. Don’t be hesitant in talking to a sleep specialist for advice on best treatment.