Tips to overcome snoring

Snoring occurs when air travels down your throat while you sleep. This causes the relaxed tissues in your throat to vibrate, resulting in sharp, potentially annoying noises. Snoring can interfere with your sleep or that of your partner. 

Snoring is not a sign to ignore, you may need the best snoring aid, even if it does not bother you too much. In reality, snoring can signal a major health problem,  and you may need the best sleep aid gadgets.

Obesity is a difficulty with the shape of your mouth, nose, or throat sleep deprivation obstructive sleep apnea (OSA), or clogged airways. Snoring can also be induced by sleeping on your back or drinking alcohol too close to bedtime.

Snoring cures and lifestyle changes

Simple home remedies can often treat cases of snoring caused by benign causes such as sleep position. Certain lifestyle adjustments can also aid in the treatment of snoring.

Sleep on your left side.

When you sleep on your back, your tongue may slide to the back of your throat, partially blocking airflow through your throat. Sleeping on your side may be all that is required to allow air to move freely and minimize or eliminate snoring. Check out these suggestions for sleeping on your side without causing back or neck pain.

Get enough rest

Ensure that you obtain the 7-9 hours of sleep that adults require each night, as recommended by the American Academy of Sleep Medicine and the Sleep Research Society. Snoring can be exacerbated by a lack of sleep. This is because it might relax your neck muscles, making you more prone to airway obstruction. Snoring can also raise your risk of sleep deprivation because it causes interruptions in your sleep.

Raise your bed’s head.

By keeping your airways open, elevating the head of your bed by a few inches may help prevent snoring. To gain a little extra height, you can use things such as bed risers or pillows.

Nasal strips or a nasal dilator should be used.

Stick-on nasal strips can be applied to the bridge of your nose to help enhance nasal passage space. This can improve your breathing and minimize or eliminate your snoring. You might also try an external nasal dilator, which is a stiffened adhesive strip that is put across the nostrils on top of the nose. This can reduce airflow resistance, making breathing easier. There are also internal nasal dilators, which you insert into your nose.

Limit or avoid drinking before going to bed.

Avoid drinking alcohol for at least 3 hours before going to bed. Alcohol can cause snoring by relaxing the throat muscles. Alcohol can also interfere with your sleep in other ways. According to a 2020 study, for example, alcohol use is related to less REM sleep.