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What is Snoring and How it can be Prevented
A report by the National Sleep Foundation, about 90 million Americans snore when they sleep, and 37 million people report that it changes them nightly. Normally, snoring occurs as a result of air being squeezed 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.
There are some instances when you will require to seek medical help so as to treat the underlying condition. Below are some of the reasons for snoring and how they can be prevented.
Control Your Weight
The amount of tissue in the throat might be the reason for your snoring so losing weight will help reduce these tissues. 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 makes the breathing more regular and it reduces or eliminates the 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.
If you sleep on your back, you will snore more as compared to when you lie on your side because the tongue and the soft palate collapse to the back of the 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. The reason is that it is capable of holding your back and belly.
There are people born with a deviated septum, or others get it as a result of an injury. A deviated septum refers to the misalignment of the wall the two sides of the nose which restricts airflow. This can cause mouth breathing during sleep leading to snoring. It may be necessary to undergo reconstructive surgery to correct the condition.
Use of Oral Appliances
By using dental mouthpieces, you can keep your air passage open and therefore breathe easily. This will prevent snoring. You will need to see your dentist get the device made.
Avoid drinking alcohol for at least three hours prior bedtime. Alcohol is a relaxing stimulant, and if taken before sleeping, it caused the muscles in the throat to relax more than normal. This results in loud snores during the night.
Snoring can interrupt your sleep as well as that of your partner. Besides it being irritable, it can be a sign of a serious health problem thus the need to see your doctor have it put under control.