The Causes of Snoring and How it Can be Prevented
The National Sleep Foundation has reported that about 90 million Americans snore while they sleep and 37 million others report that it affects their night sleep. The a major cause of snoring is when air squeezes through a narrow or blocked airway. Other possible causes of the condition include drinking alcohol a few minutes to bed, sleeping on your back, obesity and sleep deprivation.
In some cases of snoring, it is best to seek the help of a medical practitioner in order to get the medical treatment you need to treat the underlying condition. Below are some of the reasons for snoring and how they can be prevented.
Check Your Weight
Losing weight helps un reducing the amount of tissue in the throat that might be causing the snoring. You can lose weight by cutting your overall caloric intake by eating smaller portions and more healthy foods. Make sure that you get regular exercise daily.
Use Nasal Strips or External Nasal Dilator
Stick-on nasal strips can be placed on the bridge of the nose to help increase the nasal passage space. This can aid in making your breathing more efficient and reduce or stop snoring.
You can also try using a nasal dilator, which is a stiffened adhesive strip that is applied on top of the nose across the nostrils. This lowers the resistance to airflow making it easier to breathe.
Sleeping on your back causes you to snore more than it would when lying on your side, simply because in the back position the tongue and the soft palate will collapse to the back of your throat.
Buying a full-length body pillow is a great way to solve this as it may keep you snoozing the right direction for the night. This is because it can hold your back and belly.
Correct any Structural Problems in your Nose: There are people who are born with or encounter injuries that leave them with a deviated septum. A deviated septum refers to the misalignment of the wall the two sides of the nose which restricts airflow. It may cause mouth breathing while sleeping which results in snoring. It may be important that you undergo surgery to have the problem corrected.
Use of Oral Appliances
By using dental mouthpieces, you can keep your air passage open and therefore breathe easily. This prevents any instances of snoring. Visit your doctor and have the device done.
As much as possible, keep from drinking alcohol at least three hours before sleeping. Being a relaxing stimulant, alcohol, if taken a few minutes before bedtime will cause the throat muscles to rest more than is usual. This means that you will be snoring the whole night loudly disturbing the sleep of your companion.
Snoring can interrupt your sleep as well as that of your partner. Besides it being annoying, it could be an indication of an underlying health problem thus the need to have a doctor check it.