In all honesty, all would agree that moderate snoring is completely harmless. But, when it comes to more severe occurrences of the same issue, both the person snoring and their partner will be affected, which will lead to poor sleep that might continue night in and night out. Besides the obvious problems like feeling tired, a steady lack of sleep that is a result of snoring will reduce a person’s productivity and might bring about even more serious problems.
Here, many different factors, including genetic makeup, the structure of a person’s mouth (especially a thick and low-positioned soft palate), but also things like diet and body weight all can result in snoring. Effective and honest solutions for this problem are difficult to find, which is the reason why people should stay clear of costly products offering miracle solution. In fact, anyone would be a lot wiser to just make simple, small but effective lifestyle modifications that will gradually bring about less snoring. Here, all should try one or even all of these solutions that are focused on long-term goals but are good for anyone.
1. Exercising and a Proper Diet
A body weight that is just a couple of kilos too much might result in snoring. The fatty tissue that is located around the person’s neck might put pressure on it and constrict the nearby airways. This prevents the air being flown in and out of the person’s lungs during sleep.
2. Sleeping Position
For those who snore, sleeping on the side should be tried instead of sleeping on their backs. In the upright setup of the latter sleeping position, the tongue, the excess skin under the chin, and the chin itself all fall into a position that is not ideal. It can put a squeeze on the breathing passages and result in snoring.
3. Drinking Alcohol
Consuming alcohol before bed should be avoided because it makes the neck muscles over-relaxed while a person sleeps. This relaxed and loose tissue will block more of the airways and make them more easily vibrate, which will produce the sound that is regularly associated with snoring.
4. Smoking Cigarettes
Smoking is bad in many ways, but it also degrades the person’s body effectiveness during sleep. Because smoke irritates the nasal cavity lining and the throat lining as well, it can cause swelling. This swelling then lowers the effectiveness of the oxygen consumption of the body and obstructs breathing.
5. Medical Issues
Most allergies will congest and constrict nasal passages, but also irritate the region of the throat. Seeking treatment for this problem, like antihistamine remedies should prove helpful while a doctor appointment is needed if the problem is located in the sinus region. Some extreme cases of snoring might be solved through surgery, usually ones that are aimed at structural problems located in the throat. Loose tissue located in the mouth’s soft plate can also cause snoring and this is corrected using radio frequency ablation, a procedure that utilizes heat to make the same skin fit more tightly.
6. Using Commercial Devices
There are several types of commercial devices that can be attained with the purpose of helping those who snore. These include throat sprays, nasal strips and the most effective of the bunch, a simple strap for the chin that places the jaw in a position that makes airflow easier. These straps are designed to support the jaw and keeping it and the tongue in a beneficial alignment, which allows the airways to stay open. And this means in turn that there is no more snoring. Currently, it looks like these straps do the trick for almost 90% of the people who snore.