Many people suffer from snoring, snoring will not only harm health, but also hurt feelings, the study pointed out that many people are not able to sleep for 8 hours a day because their partners snore. The Guardian proposes seven ways to prevent snoring.
1. Keep your mouth shut
If you sleep with your mouth open, the incoming air will hit the soft tissue at the back of your throat, causing it to vibrate and create that typical noise. About 45% of adults snore sometimes, 25% snore regularly, and mouth breathing is the most common cause.
About 10% of children also snore, often because of adenoidal hypertrophy. But while children may get rid of snoring as they grow older, adults usually have a worse condition. You can try tying your chin up with a chin strap to keep your mouth closed.
2. Open your nose
If your nasal passages are open, you are less likely to breathe through your mouth or snore. You can put a saline nasal spray like Sterimar on your bedside to wash away the nasal cavity. Steroid nasal sprays and antihistamines can relieve nasal congestion caused by allergies. Alcohol and tobacco can cause nasal congestion. If you can’t quit, try not smoking within 4 hours before bedtime and limit alcohol to two days a week.
You may have a structural obstruction such as a curved septum due to an old injury. Press down on one side of your nose and breathe with your mouth closed. If you can’t breathe in on the other side of your nose, you may have a nasal congestion. Snoring straps, nostril dilators, and septoplasty may help reopen the nasal passages.
3. Weight loss
An obese neck can compress the passages and make you snore. Men store more excess fat in their necks than women, so they snore more. Men with collar sizes larger than 16½ are likely to snore. Women with short, fat necks also often snore. If neck fat is the main problem, weight loss will help.
4. Check your lower jaw
Mandibular recession can cause snoring. To check if you have mandibular recession, bite down on your back teeth at the same time. If there is vertical overbite, it is likely to be mandibular recession, which can be relieved with a mandibular improvement device.
5. Sleeping on your side
You can buy a pillow to support your side sleeper, or try the old-fashioned method of placing a tennis ball behind your back, which will wake you up when you lie flat. The same effect can be achieved with a good kick from an angry partner.
6. Go to the doctor
Obstructive Sleep Apnea (OSA) is bad for your health and can make you drowsy during the day, prone to accidents, high blood pressure, increased risk of stroke, diabetes, and depression. You can take an internet test to check if you are at risk, or seek help from a snoring clinic.
7. Find a way to get a CPAP respirator
Moderate to severe OSA can be treated with continuous positive airway pressure (CPAP). This is a small helper that provides continuous compressed air through a mask to your nose and mouth to prevent the throat from closing. You can find ways to rent or buy one to see if you can improve your symptoms.