Almost half of all adults have snored at some point in their lives. However, the problem is more common in men than women and it increases with age. Snoring happens when airflow causes vibration of the tissues at the back of the throat. You can snore at any stage of sleep.
You should seek the help of Alexis Furze, MD or another nose, ear, and throat specialist. There are times when smoking may be a sign of underlying conditions such as; obesity, sleep deprivation, or a problem with your throat, nose, or mouth structure. Before you seek medical attention, consider trying these simple remedies.
1. Lose Some Weight
If you are overweight, losing weight may help you stop snoring. Exercise regularly and reduce your intake of unhealthy food. If you need help, consult a nutritionist for help.
2. Treat Chronic Allergies
If you have allergies, they may inhibit the flow of air through your nose forcing you to use your mouth. Breathing through the mouth increases your chances of snoring. Speak to your doctor and they will prescribe medication for your allergy.
3. Avoid Sleeping on Your Back
Sleeping on your back increases the chances of snoring. When you sleep on your back, the chances of your tongue moving to the part at the back of your throat are high. Sleep on your side to promote the easy flow of air and minimize snoring.
4. Avoid Alcohol and Cigarettes Before Going to Bed
Limit or avoid the consumption of alcohol before going to bed. Alcohol relaxes your throat muscles and promotes snoring. Regular smoking may also increase your chances of snoring. It irritates and inflames the throat tissues causing you to snore.
5. Stay Hydrated
Increasing your water intake may reduce your chances of snoring. If you are dehydrated, mucus may start to form in your nose causing you to snore. Men should drink a minimum of 3.7 liters of water and women should drink a minimum of 2.7 liters.
6. Elevate the Head of Your Bed
Raising the head of your bed can reduce snoring. If you struggle with the problem, raise it by about four inches to keep your airways open.
7. Use Humidifiers
Placing a few humidifiers in your bedroom may reduce snoring. Even though dry air is not always the cause of your problem, it could make it worse. Humidifiers will keep the air in your home moist. The moist air lubricates your throat and promotes the easy flow of air without noisy vibrations.
8. Avoid Sedatives Before Sleeping
If you snore, taking sedatives before you sleep could make the problem worse. Avoiding them could ease the problem.
9. Avoid Inflammatory Foods
Watch your diet and reduce your intake of inflammatory foods. Gluten and dairy foods are known for causing inflammation in your throat and nose tissues. Even though you don’t need to cut them out completely, avoid eating them before bed.
If you struggle with snoring, try these remedies to deal with it. You may need to see a doctor if the problem is persistent.