How to Stop Snoring?

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11 Tips to Stop Snoring
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What is Snoring?

• Snoring is a common problem that affects around
  30 of worlds population aged 30 and above.
• Snoring occurs when the tongue falls back and
  blocks the airway resulting in the vibration of
  respiratory structures.
• The resulting sound while sleeping is due to the
  obstructed air movement during breathing.
• Snoring is a common symptom of Sleep Apnea.
  However, not all people who snore have Sleep
  Apnea.

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Common Causes of Snoring

• Aging
• Abnormalities of nose or throat
• Inflammation of nose or throat
• Sleeping positions
• Alcohol intake

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Tips to Reduce Snoring

• Change your sleep position and avoid sleeping on
  your back as it can result in partial blockage of
  airflow due to the movement of the tongue to the
  back of your throat.
• Exercise regularly and lose weight. Losing weight
  can reduce the fatty tissue in your throat and
  stop snoring.
• Reduce alcohol intake and avoid drinking before
  sleeping, as it relaxes throat muscles and
  interferes with your breathing

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Tips to Reduce Snoring

• Avoid taking sleeping pills and sedatives before
  bed.
• Drink plenty of water as dehydration can make the
  secretions in your nasal cavity stickier which
  interferes with the breathing.
• Stop smoking as it irritates the membranes in
  your nose and throat which can lead to blocked
  airways.
• Avoid sleeping in an irregular manner and
  practice good sleep hygiene.

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Tips to Reduce Snoring

• Clear and keep your nasal passages open. If your
  nasal passages are clogged then try taking a hot
  bath before going to sleep.
• Treat your Allergies. Allergies can cause reduced
  airflow through your nose which can lead to
  snoring.
• Use a snore guard. A snore guard repositions your
  jaw to keep your airway open and prevents your
  tongue from obstructing your throat.
• Use a CPAP machine after consulting with your
  sleep specialist.

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