8 Ways to reduce snoring

Snoring is a common problem. It can happen to anyone, especially to overweight and obese people. It can be a symptom of any underlying health issues. Snoring becomes a problem when it starts lasting for longer. Use these tips to reduce your snoring.

When we breathe, air smoothly travels from the nose, mouth, and throat. But when airways get hindered, the air moving through this narrow passage causes vibration which further leads to snoring. In short, snoring is an airway restriction during sleep and can disturb sleep as well. 

Conditions that cause snoring

  • Obstructed nasal airways incl. cold, congestion, and allergies.
  • A problem in the soft palate
  • Enlarged tonsils or adenoids
  • Obstructive Sleep Apnea (OSA)
  • The condition is common in overweight or obese people
  • Smoking or passive smoker
  • Alcohol addicts
  • Muscle relaxant medications
  • Sleeping position (people who sleep on their back are more likely to snore)
  • Hormonal changes during menopause and pregnancy

Tips to reduce snoring

Fixed sleeping routine – Getting a good quality night’s sleep can reduce snoring. Use the following tips to create a good sleeping habit

  • Going to bed at a fixed time
  • No use of mobile, TV or computer before going to bed.
  • Practicing yoga
  • Using a good quality mattress and pillows
  • Creating the room ambiance dark and cozy

Sleeping posture – Sleeping in the right position can promote healthy sleeping. Adjust your pillow height to the desired level. This will support your neck and will keep your airways open.

Room air – Keep your room’s air moist and clean to reduce snoring. You can open your bedroom window at night for better circulation. If you are allergic to anything, keep triggers away. A nasal decongestant or vapor patch will help ease breathing during sleeping and reduce snoring.  

Exercise – Doing regular mouth, tongue, and throat exercises, you can notice an improvement in your snoring in a few days.

Quit smoking - Smoking can irritate and damage the membrane of the upper respiratory tract (nose and throat). You can take the help of professionals who can help you with some significant ways to reduce snoring.

Avoiding alcohol - Smoking can irritate and damage the membrane of the upper respiratory tract (nose and throat). Hence avoid alcohol if you are facing the problem of snoring.

Opting for the right pillow and mattress - According to some studies, changing pillow to comfortable ones reduces snoring frequency and volume by 50%. It can also improve the Obstructive Sleep Apnea condition.

Treating certain medical conditions

  • Nasal decongestant
  • Cold and allergies
  • Tonsillectomy and adenoidectomy

If you snore once in a blue moon, it’s normal but if the habit of snoring lasts longer and disturbs your roommate’s sleep, then you should take professional help. 

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)

Tags : #Health #Snoring #OSA #Sleepingproblem #Sleeping #Sleepinghabit #Allergies #Medicircle #SmitaKumar

Related Stories

Loading Please wait...

-Advertisements-




Trending Now

Sexual wellness superstore, Love Depot launches digital campaign to deliver every desireMarch 28, 2024
Recharge Your Life: Simple Ways to Boost Your Physical and Mental EnergyMarch 28, 2024
The Neurological Toll of Common Household Chemicals: Insights from Recent ResearchMarch 28, 2024
The Aging Puzzle: Decoding the Mechanisms of AgingMarch 28, 2024
The Double-Edged Sword of Kala-azar Treatment: Shedding Light on Eye ComplicationsMarch 28, 2024
FTCCI Launches Industry-Academia Connect to improve the employability of Engineering Graduates and address the growing demand for Talent in Emerging TechMarch 27, 2024
NTT and Olympus Begin World's First Joint Demonstration Experiment of Cloud Endoscopy SystemMarch 27, 2024
NTT and Olympus Begin World's First Joint Demonstration Experiment of Cloud Endoscopy SystemMarch 27, 2024
2nd Edition of IIFL JITO Ahimsa Run for peace & for non-violence to be held on 31st MarchMarch 27, 2024
Brij Hotels Announced 4 Million in Series A Funding March 27, 2024
Combatting Childhood Sedentariness: The Key to Preventing Premature Vascular DamageMarch 27, 2024
Crucial Findings: Unlocking Paths to Combat Ebola's DevastationMarch 27, 2024
Guarding Against Disease: The Crucial Role of Oral Hygiene in Preventive HealthcareMarch 27, 2024
Sanofi & Cipla announce exclusive distribution partnership to expand reach of CNS portfolio in IndiaMarch 26, 2024
Surmandal's Tribute to the Legends of Hindustani Classical MusicMarch 26, 2024
In Moscow, over 350,000 mammograms have been analyzed using artificial intelligence as part of the compulsory health insurance programMarch 26, 2024
Embark on a Creative Journey: "Kala For A Cause" Unveils Pottery Workshop Series March 26, 2024
Healthtech pioneer Aurora Innovation appoints new CEO – expands in Europe with service that streamlines patient-healthcare interactionMarch 26, 2024
In A Rare Feat, 45 YO Woman Walks Within 6 Hrs. Of Dual Robotic Surgery In A Single Operation At HCGMCCMarch 26, 2024
Improve Cancer Care through Automated CT Analysis: Oncoshield – CTMarch 26, 2024