How To Stop Snoring Reddit
Learn what causes snoring, this is the first step towards how to stop snoring reddit. Don’t let snoring ruin your relationship or a night’s sleep. Here we will discuss what are the causes of snoring and how to stop snoring?
What is snoring?
Just like everyone snores occasionally or every day it is usually not something to worry about. Snoring means a sound occurs when you can’t pass air freely through your nose and throat during your sleep. This makes to vibrate surrounding tissues, which produces the sound that is called snoring. People who snore often have too much throat and nasal tissue that is more prone to vibrate.
If you snore regularly at night it can affect the quality of your sleep, which results in daytime fatigue, irritation, and increase in health problems.
And if your partner can’t sleep because of you snoring, it can create major relationship problems too. Don’t worry you don’t have to sleep in a separate room, there are many effective solutions that can help you and your partner sleep better at night and overcome the other problems caused when one person snores.
Why Do People Snore Loud?
There are different reasons for snoring, it is more important to understand what are the causes of snoring? Once you understand why do people snore loud, you can find the right solutions to a quieter, deeper sleep—for both you and your partner.
Common Causes Of Snoring:
Age: As you reach middle age and beyond i.e 35-40, your throat becomes narrower, and the muscle tone in your throat decreases. In this case, you can’t do anything to stop snoring. But lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring.
Being Overweight: If you are an overweight person then fatty tissue and poor muscle tone contribute to your snoring. Even if you’re not overweight in general, just carrying excess weight just around your neck or throat can cause you snoring. Exercising and losing weight can sometimes take to end your snoring.
Problems Related To Nasal And Sinus: If you are having nasal and sinus related problems, which causes blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
The Way You’re Built: You may have noticed that most of the men snore as compared to women that is because men have narrower air passages than women. Physical attributes such as your narrow throat, a cleft palate, enlarged adenoids would contribute to snoring are often hereditary. Again, you have no control over your build or gender so in this case, you can’t do anything to stop snoring.
Sleeping Posture: When you sleep flat on your back, sometimes the flesh of your throat relax and block the air, so it is advised to change your sleeping position which can help you stop snoring.
Smoking, Alcohol and Some Medications: Smoking, alcohol intake and some other medications, such as tranquillizers like diazepam (Valium) and lorazepam (Ativan), can increase muscle relaxation leading to more snoring.
How To Stop Snoring Reddit?
There are so many anti-snoring devices available on the market today, with more being added all the time, so it becomes more difficult to find the right device which will help you eliminate snoring. Many of these devices are not backed by any scientific research, or they work by simply keeping you awake whole night.
However, there are plenty of proven techniques that can help you how to stop snoring reddit. Don’t assume that every remedy is right for every person. Eliminating your snoring habit may require some patience, lifestyle changes, and the last is a willingness to experiment with different solutions.
Bedtime Remedies To Stop Snoring
Change Your Sleeping Position: You should change your sleeping position, elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. You can use specifically designed pillows which will help you to prevent snoring by making sure your neck muscles are not crimped.
Sleeping On Side Instead Of Your Back: Try to sleep on your sides, I know it is difficult to manage but you can use a pillow stuffed with a tennis ball behind your back, so whenever in the night if your turns on your back, you will feel discomfort and you will turn to the side. After someday sleeping on the side will become your habit.
Use Stop Snoring Devices: These types of snoring devices help open your airway by bringing your lower jaw and/or your tongue forward during sleep.
Clear Your Nasal Passages: If you are having a stuffy nose, rinse sinuses with saline before going to bed. Using a neti pot, nasal strips or nasal decongestant can also help you breathe more easily while sleeping.
Keep Bedroom Air Moist: Dry air can irritate membranes in your nose and throat, so if swollen nasal tissues are the problem, it is advised to keep the bedroom air moist.
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Lifestyle Changes To Stop Snoring
Lose Weight: If you are an overweight person then fatty tissue and poor muscle tone contribute to your snoring. So if you are losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.
Quit Smoking: Your chances of snoring are high if you smoke regularly. Because of smoking the membranes in the nose and throat can block the airways and cause snoring. So it is important to quit smoking, it can bring quick snoring relief.
Avoid Alcohol, Sleeping Pills, And Sedatives: All these contribute to relax the muscles in the throat and interfere with breathing. Also take advice from your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
Eating Habit: It is found in research that eating large meals or consuming certain foods such as dairy or soymilk right before bed can make snoring worse.
Exercise to stop snoring: Research found that exercise, in general, can reduce snoring, even if it doesn’t lead to weight loss. It is possible because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring.
How To Cure Snoring Problem Medically?
Medical devices or a surgical procedure: Medical devices or a surgical procedure such as Continuous Positive Airway Pressure (CPAP): It is used to keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
Laser-Assisted Uvulopalatoplasty (LAUP): It uses a laser to shorten the uvula (the hanging soft tissue at the back of the throat) and to make small cuts in the soft palate either side. When the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
Palatal Implants Or The Pillar Procedure: This procedure involves inserting small plastic implants into the soft palate which help you prevent the collapse of the soft palate that can cause snoring.
Somnoplasty: It uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring, it takes about 30 minutes and it is performed under local anaesthesia.
Custom-Fitted Dental Devices And Lower Jaw-Positioners: It will help open your airway by bringing your lower jaw or your tongue forward during sleep.
Surgical Procedures: Surgical procedures involve Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
Other than above remedies to stop snoring I personally recommend to check