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How to Stop Snoring

Almost everyone snores from time to time, and this is usually not disturbing. But in the event that you are the type that regularly snores at night, it can have a significant impact on the quality of your sleep, which can result in fatigue, irritability, and daily health problems. There are many effective ways to help you sleep better at night and overcome problems with snoring.

What are the causes of snoring?

Obstruction of the airways is found to be the primary cause of snoring; this affects the rate at which you breathe while sleeping. There are so many things which could give birth to obstruction or narrowing of the airways, which can either be temporary or permanent. Take, for instance, relaxation of breathing tissues can occur as a result of alcohol consumption, you may be suffering from enlarged tonsils, or you could have records of fatty tissues which arise as a result of obesity narrowing your airways.


How to stop snoring?

There are different ways to put an end to snoring; it can be through lifestyle changes, the use of anti-snoring products and medical cures.

1. Changes in lifestyle

For some individuals, making a few changes to their lifestyle is enough for snoring to disappear completely or at least reduce it considerably. Below are some of the lifestyle changes that can help you stop snoring

  • Weight loss: Losing weight can reduce fat tissue in the throat and reduce or even stop snoring.

  • Stop smoking: Smokers have higher chances of snoring. Smoking irritates the nasal and throat membranes that can block the respiratory tract and cause snoring. While it can be challenging to put an end to smoking, but quitting can bring quick relief from snoring; It will also make you perform better in bed and supports relieving back pain.

  • Stay away from alcohol, sleeping pills, and sedatives as they relax the muscles of the throat and interfere with breathing. Also, talk to your doctor about the prescription drugs you are taking because some encourage a deeper sleep that can aggravate snoring.

  • Pay attention to what you eat before bedtime. Based on research, it was revealed that eating large meals or consuming certain foods, such as milk or soy milk, can make snoring worse before bedtime.

  • Engaging in physical activities is one of the effective ways to reduce snoring, even if it does not lead to weight loss. This is because, when you tone the various muscles of your body, such as your arms, legs, and abdominal muscles, strengthen your throat muscles, which can reduce snoring.

2. Anti-snoring products

On the off chance that changes in lifestyle do not make a significant difference, investing in one or more of these products is the next step to reducing snoring. Below are some useful products,

  • Use a humidifier in your bedroom

  • Use an air purifier together with a HEPA filter

  • Get fitted for an anti-snoring mouthpiece

  • Try nasal vents.

  • Try anti-snoring nasal strips.

  • Look into anti-snoring wedge pillows.

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3. Medical cures for snoring

Your doctor or otolaryngologist may recommend a pharmaceutical product or surgical procedure, for example:

  • Continuous Positive Airway Pressure (CPAP). In order for your respiratory tract to be open during sleep, the machine besides your bed blows pressurized air in the mask that you wear on your nose or face.

  • Laser-assisted uvulopalatoplasty (LAUP). This makes use of a laser to shorten the uvula (a soft tissue hanging from the back of the throat) and small cuts of the soft palate on each side. When the wounds become healed, the surrounding muscles are stiffened to avoid the vibrations that encourage snoring.

  • Palatal implants or the Pillar procedure. This involves the insertion of small plastic implants into the soft palate that prevents the collapse of the soft palate that can cause snoring.

  • Somnoplasty. This consists of the use of low levels of radiofrequency heat to remove tissue from the uvula and soft palate that vibrate during snoring. The procedure is done under local anesthesia and lasts about 30 minutes.

  • Some effective surgical procedures such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, are also used to increase the size of your airway by surgically removing tissues or correcting abnormalities.

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