Do you know that snoring is one of the major causes of marital strife? Do you know that snoring causes insomnia and sleep disorder? Well, thankfully, now there are multiple ways to reduce and cure snoring. Various home and medically prescribed ways are there that can take care of this major problem among adults.
The easiest way to reduce snoring is to change one’s lifestyle, i.e. eat, drink and smoke less and exercise. Otherwise, correction of sleeping posture will also do. In 1908, L. F. Liebhardt invented a device that involved strapping a ball to one’s back, making it impossible for the person to lie on his/her back. Since most people snore more when on their back, gently rolling them sideways is a natural cure to reduce snoring.
There are homoeopathic remedies as well. For the more medicinally inclined, there are various throat sprays that lubricate the throat tissues thoroughly and help the air move freely. If none of these works, then one can go for the nasal dilator. These are adhesive strips that help hold open the nostrils and help the flow of air. ENT specialists also suggest using mouthpieces or dental appliances for people suffering from mild or moderate obstructive sleep apnea.
Some people breathe through their mouth while sleeping. This happens when they have a stuffy nose. Gradually, this develops as a habit. This is a very bad practice because this dries up the mouth and results in loud snoring. About 85% of people who snore breathe through their mouth. So, many remedies of snoring try to address this issue by changing the breathing pattern in people.
CPAP (pronounces see-pap), or Continuous Positive Airway Pressure is one of the highly effective ways to prevent sleep apnea and snoring. This device consists of an air blower that is places next to the pillow and a mask fitted to the nostrils. The blower presses air through the nostrils while sleeping. The air pressure is just enough to prevent the throat from collapsing.
There are other approaches like palatal implants, palate stiffening, and surgery and radiofrequency tissue reduction. It is said that hypnosis and aromatherapy can also help overcome snoring.
Snoring is a major problem for not only the person who snores, as it is a major health risk, but also for others who go through sleep disorder because their bed mate thunders away. This is something that should be addressed immediately. Sleep silently for the sake of yourself and for your bed mate.
Ways to prevent snoring:
- If you suffer from mild snoring there are ways that you can help prevent it.
- Elevate your head as much as possible by either sleeping on more than one pillow or else by sleeping on a thicker pillow.
- Resist the urge to drink alcohol, or take sleeping pills, tranquilizers or antihistamine before you turn in for the night as all of these things have a way of relaxing muscles a great deal, thereby limiting how much air can pass in and out of your lungs.
- Steer clear of any dairy products such as milk, yogurt, cheese or ice cream before bedtime as these foods cause the build-up of mucus in the throat.
- If you are overweight make an effort to lose some weight. Even losing 10 to 15 pounds can make a difference when it comes to snoring.
- Sleeping on your side as opposed to your back can help to keep your airways as open as possible. (Some people have been known to sew a tennis ball to the back of their pajama top so that they would be discouraged from sleeping on their back due to the discomfort this action causes.)
- Eat a spoonful of liquid honey before retiring for the night.
- Try to go to bed at approximately the same time every night.
- Avoid a big meal before you go to bed because when your stomach is full of food this puts pressure on the diaphragm and thereby limits breathing passages (this is especially the case if you have eaten fatty, fried or starchy food).
- Stay away from foods considered to be "rich" foods right before bedtime such as pizza, chocolate, cakes and cookies.
- -Lay your head on a firm pillow at night and not a soft one because a soft pillow makes it easier for the muscles in your throat to relax, thereby narrowing the airways.
- Before turning in for the night inhale steam or else sleep soundly in a room where a humidifier is turned on. This will help keep your throat well lubricated.
- Consider investing in some anti-snoring pills and/or nasal spray designed as an anti-snoring agent.
- Buy a package of nasal strips and put them in place before you go to bed at night. Nasal strips help to open up airways and will make sure that plenty of air can be brought into the lungs.
