Tips to reduce snoring
AS many as half of adults sometimes snore. Snoring occurs when air flows past relaxed tissues in the throat, causing the tissues to vibrate as you breathe, which creates those irritating sounds.
Sometimes snoring may indicate a serious health condition.
In addition, snoring can be a nuisance to your partner.
Lifestyle changes such as losing weight, avoiding alcohol close to bedtime or sleeping on your side can help stop snoring.
Snoring is often associated with a sleep disorder called obstructive sleep apnoea (OSA).
Not all snorers have OSA, but if snoring is accompanied by any of the following symptoms, it may be an indication to see a doctor for further evaluation for OSA:
– Noise during sleep
– Excessive daytime sleepiness – Difficulty concentrating
– Morning headaches – Sore throat – Restless sleep
– Gasping or choking at night – High blood pressure
– Chest pain at night
To prevent snoring, try these tips:
– If you’re overweight, lose weight. People who are overweight may have extra tissues in the throat that contribute to snoring.
– Sleep on your side. Lying on your back allows your tongue to fall backward into your throat, narrowing your airway and partially obstructing airflow.
– Nasal strips or an external nasal dilator. Adhesive strips applied to the bridge of the nose help many people increase the area of their nasal passage, enhancing their breathing.
– Treat nasal congestion or obstruction. Having allergies or a deviated septum can limit airflow through your nose.
This forces you to breathe through your mouth, increasing the likelihood of snoring. — Mayo Clinic News Network/tribune News Service