Are you sick and weary of staying awake at night because your spouse snores so loudly? Many of us can relate, of course. When one person has snoring problems, it can be very annoying for others around. But luckily, there is a natural solution to snoring that only requires a few workouts of the throat, so there is hope. For some more complicated issues, there are also ways to overcome this problem. Find out what makes you snore and what kind of treatment you need. Here are some surprising solutions to overcome this annoying issue.
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Oral appliances
Dental mouthpieces called oral appliances can shift the posture of the jaw, tongue, and soft palate to provide more space for the airway. If you decide to use this kind of tool, you and your dentist will figure out what is the best way to get it in place. You will also work with your sleep doctor to assess the oral appliance’s efficacy. For the first time, you’ll have to visit your dentist every six months, and later on once a year. It’s important to note that wearing these devices can cause some people to have negative effects like dry mouth, excessive salivation, jaw pain, and face discomfort.
Surgery
Surgery may not be the first option you should go for, but it is nevertheless necessary if nothing else can help you. If you suffer from severe constriction of your airway, many surgical treatments can help you free up your airway. For example, obstructive sleep apnea surgery is done by either widening the nasal channel or removing extra tissue from the airway. The maxillomandibular advancement (MMA) technique is another option that brings the lower and upper jaws forward. To prevent the tongue from getting in the way of breathing, a relatively new surgical procedure known as hypoglossal nerve stimulation applies a stimulus to the nerve that regulates the tongue’s forward movement.
Nasal strips
Nasal strips or a device that expands the nasal passages can help people with snoring problems as they widen the nasal airway. If you’re having trouble breathing due to increased airflow resistance, a nasal dilator, which is an externally applied, stiffened adhesive strip, will be of great help. On the other hand, people with obstructive sleep apnea will not get much relief from these devices.
Different sleeping position
If you sleep on your back, you can hear a vibrating sound when the soft palate and base of your tongue collapse against the rear wall of your throat. One possible way to avoid this is to sleep on your side. For example, you can use a body pillow, which is a full-length cushion that supports your complete body. Another option to avoid sleeping on your back is to attach tennis balls to the rear of your pajamas using tape. You can also recline your bed with your head propped up and stretched. This can help you expand your nasal airway passages, which might potentially reduce snoring. If nothing helps, then you probably have problems with obstructive sleep apnea, in which case you must see a doctor.
Changing your pillows
One possible cause of snoring is allergies to things like feathers and down pillows. As dust mites breed there, they are a huge threat to allergic responses, which in turn can induce snoring. Another typical irritation is animal dander, which you breathe in when your pets lie in bed. Wash your pillows in the air fluff cycle every two weeks and replace them every six months. Also, do not allow your pets into your bedroom. Also, snore-prevention pillows are not a wise investment, as they can cause great neck pain, even though they may alleviate nose problems.
Losing weight
If you suffer from snoring, losing weight should be your priority. Obese people have a higher risk of snoring and developing OSA. According to studies, patients suffering from these conditions might find relief by reducing their body mass index (BMI). Try to lose weight in healthy ways, like going with more healthy diets and physical activity. Losing weight is a personal decision, and there is no foolproof formula to tell you how much of those pounds you need to shed. For the most accurate assessment, you should consult your healthcare provider and discuss your goals with them. Most people who are overweight or obese may benefit by losing 10% of their body mass.
Quitting smoking
When you smoke, whether it’s cigarettes or vape pens, you reduce the quality of your sleep. It may aggravate the symptoms of sleep apnea by irritating and inflaming the upper airway. This blocks the airway and makes breathing harder. If you’re a smoker, snoring might be a last push to stop the habit. You may wonder what are the most effective ways to do this. Having loved ones and even your doctor supporting you can make a world of difference for many people out there who struggle to push this habit aside. Find potential resources that can assist you and then go for it. If you want to improve your breathing and sleep quality, quitting smoking is an important step. Seek assistance if you have difficulties with this and be sure that this decision will give you more health benefits than you may have imagined.
Snoring exercises
Research has shown that mouth exercises that target certain vowels may help reduce snoring.
Repeat the vowels a, e, i, o, u for three minutes aloud.
Hold your tongue extended behind your upper front teeth. Do this for three minutes every day and slide your tongue backward.
Clench the muscle in your throat’s rear for 30 seconds while keeping your jaw open.
Snoring is really annoying and can make you wake up feeling drowsy or weak after what seemed like a good night’s sleep. There are many potential causes of snoring, and in many cases, all it takes to recover is a simple home remedy or lifestyle change. Snoring can also be an indicator of some greater problem you need to address, so it is important to consult your doctor and check whether you need further analysis to overcome this problem.
