It is night and you’ve just go into bed, all ready to end your day with your beauty sleep. When you’re just about to reach the peak of that dreamland, you hear a loud, growling kind of sound right next to you. What could it possibly be?
Sleeping is the one thing most of us eagerly wait for. That is the time your mind and body rest after working throughout the day. But here’s the thing, not everyone is lucky to get a good night’s sleep. Remember that loud noise mentioned earlier, what else could it be if it’s not the sound of snoring!
Snoring is the sound most people do while they are asleep. The vibration of tissue, which is similarly related to the length of the sound, can be used to assess the sound of a snore. Soft palate vibration, for example, often causes the longest of all snores, followed by an epiglottal snore, which is produced from the root of the tongue.
Here’s the thing, snoring can be irritating and may disrupt your sleep. Although it is a common habit, there are some ways you can try to treat snoring and its various causes.
1.Sleep on your side
When you sleep on your back, your tongue may slide to the back of your throat, partially blocking ventilation. Sleeping on your side may be all you need to stop or lessen your snoring by allowing air to circulate freely.
2. Raise your head before sleeping
If sleeping on your side rather than your back does not eliminate your snoring, you may need to elevate your head somewhat. This will help you breathe easier and clear your airways. Using a couple of pillows should suffice. You could also move the front of your bed forward a few inches.
3. Use nasal strips or an external nasal dilator
Stick-on nasal strips can be applied to the bridge of the nose to help enhance nasal channel space. This can help you breathe more effectively while also reducing or eliminating snoring.
A nasal dilator, which is a stiffened adhesive strip that is put on top of the nose across the nostrils, is another option. This can reduce airflow resistance, making breathing easier.
4. Limit or avoid alcohol and sedatives
Alcohol and sedatives lower the resting tone of the muscles in the back of your throat, increasing your chances of snoring. Snoring is reported to be worsened by drinking alcohol four to five hours before bedtime. Additionally, persons who do not ordinarily snore will snore after consuming alcohol. Talk to your doctor about sedatives to see what your alternatives are. Stopping sedative use before bedtime may help you sleep better.
5. Use an oral appliance
Oral appliances, often known as dental mouthpieces, can assist keep your airways open, making it simpler to breathe. This keeps snoring at bay. To receive one of these devices, you’ll need to visit your dentist.
6. Stay hydrated
Drink a lot of water. When you’re dehydrated, the secretions in your nose and soft palate grow stickier. More snoring may result as a result of this. It is highly suggested that males drink approximately 3.7 liters of water and women drink approximately 2.7 liters of water.
7. Get enough sleep
When you’re tired, your throat and tongue muscles relax, causing you to snore. Every night, you should receive 7 to 9 hours of sleep. Sleeping drugs and sedatives, ironically, have the same impact on the muscles of your throat and tongue. If you’re having difficulties sleeping, try some natural home treatments first before reaching for the medications.
So the next time you hear someone snoring or you yourself have this habit, try these simple remedies at home. And if the snore is too much to cure with a home remedy, consult a doctor for better results.
Sources: Sleep Cycle, Medical News Today, Healthline, Web Md, Sleep Foundation