Content

• Steps
• Advice

Your snoring can disturb your housemates, and it can also make you feel tired when you wake up. If you want to get rid of snoring, you can change some lifestyle habits and take steps to open your airways. It's also a good idea to talk to your doctor about this, as you may also need medical treatment.

Steps

Method 1 of 3: Adjusting lifestyle habits

1. 

   Maintain a healthy weight. Being overweight can aggravate snoring. A healthy, balanced diet and exercise can help you relieve snoring.
   • Consult with your doctor before starting an exercise program.
   • People at a healthy weight can still snore, especially if they have potential health risks, such as sleep apnea.

2. 

   
   
   Do not drink alcohol before bed. Alcohol helps the body relax, and this actually increases the risk of snoring. This is because the throat muscles also relax, flatten a bit, and this will cause you to snore more. If you're concerned about your snoring, don't drink alcohol when it's almost bedtime.
   • If you want to drink a little, limit yourself to 2 units of alcohol or less, and be sure to take some time to let the effects of alcohol subside before bed.

3. 

   
   
   Lie on your side while sleeping. When you lie on your back, the tissues in the back of your throat fall down, causing the airways to narrow. This can be alleviated by lying on your side, so you will also be less likely to snore.

4. 

   The pillow should be at least 10 cm high if you have to lie on your back. You can use a tilted pillow or raise the head of your bed to sleep in a sloping position. This pose helps to reduce throat narrowing and make you less likely to snore.

5. 

   
   
   Use a special pillow that is designed to prevent snoring when you sleep. Some people report better sleep with anti-snoring pillows. Snore pillows have many designs to choose from, from triangular pillows, neck support pillows, contour pillows (curved pillows that adapt to the head and neck), baby rubber pillows and pillows designed for people with sleep apnea. Look for products that are labeled as reducing snoring.
   • Snore pillows may not work for everyone.
6. Stop smoking. Smoking habits increase your risk of snoring and make you snore worse. In general, you can breathe better when you quit smoking, so it's worth a try.
   • If you have trouble quitting smoking, ask your doctor about tobacco cessation support products such as chewing gum, patches and prescription medications.

7. 

   Limit your use of sedatives. Sedatives work to soothe the central nervous system, including the muscles of the throat. This can make it easier for you to snore, so avoid sedatives if you want to stop snoring.
   • If you have trouble sleeping, setting a sleep schedule can help.
   • Check with your doctor before stopping prescription medications.

8. 

   Sing 20 minutes a day to tone the throat muscles. Fluid throat muscles can be the cause of snoring, so you can treat snoring by toning up your throat muscles. Singing is a great way to help tone your throat muscles if you exercise for at least 20 minutes a day.
   • Another way to train the throat muscles is to play air instruments, such as the trumpet or the horn.
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Method 2 of 3: Keep the airways open during sleep

1. 

   Use a nasal bandage or nasal dilator to keep the airways open. An over-the-counter nasal strip is an inexpensive and easy to use product to keep airways open. This product is glued to the outside of the nose to pull the nostrils open. Likewise, a nasal dilator is a reusable nasal tape that opens the airways.
   • You can buy a nasal bandage or nasal dispenser at a pharmacy or online.
   • These products don't work for everyone, especially if you have an underlying medical condition like sleep apnea.

2. 

   Take a decongestant or wash your sinuses if you have a stuffy nose. Your airways will become blocked when you have a stuffy nose that leads to snoring. Over-the-counter decongestants can help relieve a stuffy nose. Another good option is to wash your nose with a saline solution before bed.
   • Only wash your nose with a sterile salt solution that you can buy over the counter or make at home. If you make your own salt solution at home, use distilled or bottled water.
   • If you have a stuffy nose due to an allergy, you can take an antihistamine.

3. 

   Use a humidifier to keep your airways moist. Dry airways sometimes cause snoring, and keeping them moist can alleviate the problem. Using a humidifier is an easy way to reduce dryness in your airways. Put the humidifier in your bedroom and turn it on while you sleep. advertisement

Method 3 of 3: Medical treatment

1. 

   Talk to your doctor to rule out any potential diseases. If you suspect that you are snoring, it's best to talk to your doctor. Certain underlying medical conditions can cause snoring, such as sleep apnea, a serious condition linked to other complications such as high blood pressure, heart disease, stroke, diabetes, and depression. . See your doctor if you notice any of the following symptoms:
   • Get a lot of sleep
   • Headache when waking up
   • Difficulty concentrating during the day
   • Sore throat in the morning
   • There is a feeling of restlessness
   • Waking up in the middle of the night due to gasping or suffocation
   • High blood pressure index
   • Chest pain at night
   • Know you snore because other people say

2. 

   Do imaging tests prescribed by your doctor. Imaging tests such as x-rays, computed tomography, or magnetic resonance imaging will help the doctor check your sinuses and airways for problems, such as a narrow condition or a scoliosis. This will allow the doctor to rule out causes in order to come up with appropriate treatment options.
   • These are painless and non-invasive tests. However, you may experience some discomfort from being inactive for a long period of time.

3. 

   Get a sleep test if symptoms persist after starting other treatments. Most cases improve after changing some lifestyle habits and seeing a doctor. Sometimes, however, potential problems can be more complex. For example, you may experience sleep apnea, which is a short period of time before breathing stops before breathing naturally. Your doctor may recommend a sleep test to find out what causes snoring.
   • The sleep test is very easy for the patient. Your doctor will arrange for you to have a sleep test at a medical facility where you will sleep normally in a clinic like a hotel room. You will be fitted with a gauge that is painless and less annoying. A therapist in another room will monitor your sleep and record the information to let the doctor know.
   • You can also have a home sleep test. Your doctor will give you a device to wear while you sleep and record your sleep information that is then analyzed.

4. 

   Use a continuous positive pressure ventilator (CPAP) if you have sleep apnea. This is a serious illness that requires medical treatment for good results. The illness not only disrupts sleep, but has also been linked to life-threatening illnesses. Your doctor will usually recommend a CPAP ventilator to help you breathe better while you sleep at night.
   • You will need to use the CPAP machine every night and follow all the instructions of your doctor.
   • Be sure to properly clean the CPAP machine. Clean the mask daily; Clean the hose and water tank once a week.
   • It can help you breathe easier, snore less and sleep better while you seek to control and ultimately cure your sleep apnea. In many cases, you won't need to use the CPAP machine for life. Talk to a respiratory specialist for more information about starting and stopping using CPAP machines.

5. 

   Install anti-snoring gutters when sleeping. Your dentist can install a dental tool for you that pulls your jaw and tongue forward slightly to keep the airways open. This tool is effective, but quite expensive. In the US, it costs up to $ 1,000.
   • You can find cheaper over-the-counter date troughs that may work as well, although they won't fit as well as the ones made by your dentist.
6. Consider surgical options if other treatments aren't working. In rare cases, surgery is essential to treating snoring. Your doctor will discuss this option with you if they think this is the best treatment for you.
   • Your doctor may perform tonsillectomy or a curettage of the VA (nasopharynx) to remove obstructions that cause snoring, such as tonsillitis or nasopharyngeal swelling.
   • If you have sleep apnea, your doctor may tighten the soft palate or shape the reed.
   • Your doctor may also tighten or reduce the size of the brake cord on the tongue so that the air can travel more easily through the airway if they find that the tongue is also contributing to block air circulation.
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Advice

• While lifestyle changes can be very helpful, it's best to talk to your doctor if you snore while sleeping.
• Remember that snoring is a health problem. You don't have to feel guilty about snoring, it's not your fault.