The Real Reasons behind Snoring and Modern Solutions

Snoring happens when something interferes with your airflow while you're sleeping. Weight loss and limiting alcohol before night may help you stop snoring. There are several over-the-counter snoring remedies in pharmacies. However, the majority do not stop snoring. The following advice is for the snoring treatment:

1. Modify your food patterns and lose weight.

2. Avoid using tranquilizers, sleeping pills, and antihistamines before bed.

3. Avoid alcohol and heavy meals at least 4 hours before bedtime (or snacks).

4. Choose to sleep on your side instead of your back.

5. Your bed's head should be four inches higher. Lift the entire mattress, not just the pillows.

6. To keep your nasal passageways open, think of using nasal strips; these are little elastic bands that you apply to the outside of your nose.

7. An oral appliance keeps your jaw in the proper position as you sleep so air may flow. It might be referred to as a mouthpiece or mouthguard by your doctor. A mouth guard worn for another purpose, such as in sports, cannot stop snoring.

8. Snoring may be lessened or eliminated with several medical therapies.

Snoring Medical Treatments

Additionally, they could recommend nasal strips or dental appliances. Surgical techniques or continuous positive airway pressure may be advised for more severe cases of snoring brought on by sleep apnea.

Continuous positive airway pressure (CPAP)

To prevent breathing from being hampered, the pressure of air entering the nostrils aids in maintaining the airways' openness. 

What non-surgical options are there for snoring?

1. Lifestyle changes: It can lessen snoring, including avoiding alcohol before bed, switching up your sleeping posture, and maintaining a healthy weight.

2. Medication: Cold and allergy antihistamines make it simpler to breathe by easing nasal congestion.

3. Oral appliances: Wearing an oral device while you sleep will keep your jaw in the right position, allowing air to flow. Snoring cannot be stopped by a mouth guard used for something else, such as sports.

What surgical procedures are used in snoring treatment?

Surgery may be used to reduce or remove extra tissue, fix structural issues, or cure sleep-disturbed breathing and snoring. Many of these procedures only require minor incisions. Snoring surgery entails:

Laser-assisted uvulapalatoplasty (LAUP): The procedure known as laser-assisted uvulapalatoplasty (LAUP) increases airflow by removing tissue from the soft palate.

Home remedies and lifestyle changes for snoring treatment

Lifestyle changes can also help cure snoring.

1. Lay on your side to sleep.

When lying on your back, your tongue may move to the back of your throat, partially restricting the airway. You may simply need to sleep on your side to enable air to circulate freely and reduce or stop snoring.

2. Get adequate rest

Ensure that you receive the 7-9 hours of sleep per night that individuals require. If you have trouble sleeping, your chances of snoring may increase. This is because it can cause your throat muscles to relax, increasing your risk of airway blockage. 

3. Lift the head.

Lifting the head of your pillow a few inches may help to stop snoring by maintaining your airways open. Utilize items like pillows or bed lifts to gain a bit extra height.

4. Use nasal strips or dilators

To help open up the nasal airway, stick-on nasal strips can be put to the bridge of your nose. This can make breathing more efficient and minimize or stop snoring. Utilizing an external nasal dilatation, which is a stiffening adhesive strip positioned all across the nostrils on top of the nose, is an additional choice.

5. Limit or stay away from alcohol before bed.

A 2020 study found that drinking alcohol is linked to shorter REM sleep durations. Because memory consolidation and dreaming occur during this sleep phase, REM is significant.

6. Avoid sedative use right before bed. 

If you use sedatives, discuss your alternatives with your doctor. Your snoring may be reduced if you stop using sedatives before night. Like alcohol, sedatives can relax muscles, including those in your throat.

7. If you smoke, try to quit.

Your snoring may get worse if you smoke regularly. One possible explanation for this is that smoking may increase your risk of developing OSA and it can be one of the deterrents when you go for snoring treatment.

Conclusion

If you snore, you need to consult a doctor immediately. In place of sleeping in a traditional bed, a doctor may advise sleeping in an upright position in a chair if you have severe sleep apnea. However, there are a ton of other snoring treatment gadgets available on the market if nothing else helps. Finally, you should also do power yoga and take 8-9 hours of sleep to get a healthy body and sound sleep.