You may be wondering how to stop snoring if you or your spouse snores regularly or irregularly. Luckily, you have company. Between the ages of 30 and 60, snoring affects 44% of men and 28% of women consistently. Approximately half of all persons over the age of 60 are chronic snorers. Most people find snoring to be embarrassing at best and annoying at worst. For other people, though, snoring may be a nuisance or a sign of a more serious health concern. The causes of snoring vary from person to person. You can discover how to stop snoring at night and figure out whether you need to see a doctor about your snoring Austin by trying a few different methods.
The most effective treatments for snoring often consist of the following:
Sleep on your side
If you tend to sleep on your back, you may find that your tongue moves to the back of your throat and partially restricts your airway. Sometimes, switching to a side sleeping position will help you breathe better and reduce or eliminate your snoring.
Weight loss
Some individuals benefit from losing weight, but this is not true for everyone. Even skinny individuals can snore. To stop snoring after a weight increase, if you have never snored before, losing weight may help. Gaining weight in the upper body increases the likelihood that the throat may collapse as you sleep, resulting in snoring.
Use a nasal dilator or strip
Medical and over-the-counter nasal dilators are designed to increase breathing as you sleep. That is why they may cut down on your nightly snoring. These convenient gadgets may be purchased cheaply and without a prescription from a pharmacy or online.
Tiny, bendable strips, each kind of nasal dilator uses tension to widen the nasal passageways. An external dilator, also known as a nasal strip, is an adhesive device placed outside the nose to widen the nasal passages. To maintain its form, it pushes outward, causing the skin of the nose to rise and the nasal passageways to widen. A similar effect may be achieved using an internal nasal dilator placed within the nose. It pushes outward rather than going on the outside of the nose.
Eliminate or significantly cut down on alcohol
As a general rule, avoiding caffeine just before the night is beneficial. It works particularly well for those who suffer from snoring. It is best to avoid drinking alcohol for a while before night since it might relax the muscles in your airways, making it harder to breathe while you sleep.
Use palatal implants
This operation, which aims to treat OSA and minimize or eliminate snoring, is also known as the pillar procedure. Tiny implants are placed in the soft palate to dampen vibrations in the tissue. Implants placed in the soft palate may make it stiffer, which might help you stop snoring. Sleep apnea sufferers with mild to severe conditions may benefit from this therapy. People who are overweight or suffer from sleep apnea should not use it.
Snoring is one of those things that most people just put up with since it occurs when they are sleeping. But if your partner has sent you to the spare bedroom, you should undoubtedly think about what other alternatives you have. Consult a medical professional if you have noticed that you are producing noises at night. The doctors may investigate potential reasons such as nasal blockage or persistent congestion. A sleep study is something your doctor may suggest.