It isn’t uncommon in one’s romantic journey to come across a partner who snores loudly or maybe a sibling, parent, or even a friend invited over. It isn’t an understatement that this common anomaly reduces the quality of sleep for both the awake and the snorer who is fast asleep. Snoring is often caused by the relaxation of muscles in the mouth and the throat, thereby causing and resulting in obstruction of the airway. But, it could also be linked to a dire health disorder called obstructive sleep apnea (OSA). This disorder could always give symptoms such as grinding teeth, snoring, shortness of breath during sleep, dry mouth, sore throat, and headaches. Experiencing a collection of these symptoms should prompt you to visit a dentist near you.
There are medically known causes of snoring, such as irritation of the nasal passage by allergens or inflammation stemming from the back of the mouth or down the throat. But it should be known that it is a rarity that snoring could stem from just an area, but instead, it stems from a collection of dual places such as tongue and mouth, mouth and throat or the nasal passage and throat. Habits and situations such as pregnancy, sleeping position or smoking could also cause snoring.
Here are six easy ways to stop snoring and sleep apnea near you:
Weight Loss
Losing weight can often be used as a tool for various forms of medical relief, and it isn’t surprising that it could reduce or eliminate snoring. Although healthy weight people could also snore, overweight and obese persons are at higher risk due to excessive fat deposit in the neck and throat, which narrows the airways. It is advisable to lose weight which might, in some cases, fully eliminate snoring problems.
Avoid Smoking
It is quite common knowledge that smoking causes several medical issues, and it could also be one of the causes of snoring due to irritation of the airways. Quitting smoking is a bigger problem than most would like to admit, but for a better sleeping experience, it is quite advisable.
Reduction of Alcohol Intake
It is prudent to avoid alcohol before bed. Intake of alcohol a few hours to bed has been known to relax the muscles in the mouth and throat, partially blocking the upper airway. So, it would help if you refrained from alcohol consumption at least two hours before bed.
Avoid Muscle Relaxers
Just like alcohol, muscle relaxers also relax the muscles in the mouth and throat, causing a partial collapse of the upper airways. Advisably, you shouldn’t take muscle relaxers such as Valium, Xanax or Ativan before heading to bed.
Change Your Sleeping Position
If you have tried other remedies and they seemed inefficient, you should try changing your sleeping position. It isn’t too uncommon that laying on your back could cause your tongue to fall back towards your throat, blocking your airways. It would be best if you tried propping your head up with a pillow, or preferably sleep on your side.