- Changing your sleeping position can help prevent snoring
- Maintain fluid balance to prevent snoring
- Overweight people are more likely to snore
Snoring can be a nuisance for the other person and prevent him / her from getting a good night’s sleep. Snoring is a result of air vibrations in the upper airways. The causes of snoring are usually not serious and can be addressed by making some lifestyle changes. Most people who snore have obstructive sleep apnea – a condition that stops breathing for a short time while you sleep. Dr. Himanshu Garg says that 25% of patient snoring is due to sleep apnea, a disease that he believes requires appropriate evaluation and treatment. “Not all snoring is due to sleep apnea, but most people with sleep apnea will snore.”
He shares the first signs that snoring is turning into sleep apnea and adds, “If your partner notices that you are snoring loudly and then there is a sudden pause, it is a sign of a sleep apnea headache in the morning , Dry mouth, frequent nighttime urination, or drooling are all signs of snoring due to sleep apnea. “
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Below are some home remedies to help prevent snoring
1. Change your sleeping position
If you lie on your back when you sleep, this is likely the cause of your snoring. This is because when you lie on your back, the base of the tongue and the soft palate at the back of the pharynx wall collapse. This makes a vibrating sound while you sleep. You can sleep on your side and see if this helps prevent snoring.
2. Open nasal passages
Open nasal passages can help if snoring starts inside your nose. They allow the air to flow through more slowly. A nasal congestion or constriction due to a cold or other blockage can lead to snoring due to the rapidly moving air. Your nasal passages can open up by taking a hot bath before bed. Rinsing your nose with salt water can help open the passages. Nasal strips can also help lift and open the nasal passages.
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3. Refrain from alcohol
Alcohol has the ability to reduce the resting tone of the muscles in the back of the throat. Snoring can be made worse if you drink alcohol 4 to 5 hours before bed. Even people who do not normally snore can snore after drinking alcohol.
4. Stay hydrated
Maintaining your fluid balance can also help prevent snoring. Secretions in the nose and soft roof of the mouth become stickier when you’re dehydrated. Drink enough water if you want to prevent snoring.
5. Raise your head
You can raise your head with additional pillows. This can help open your airways, reducing or eliminating snoring.
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6. Lose weight
Obese people are more likely to snore. Poor muscle tone around the neck and fatty tissue can contribute to snoring. Exercising regularly along with a healthy diet can help you lose weight and ultimately prevent snoring.
7. Maintain good sleep hygiene
People with poor sleep habits or those who aren’t getting enough sleep are likely to snore. If you work long hours without getting enough sleep, your muscles can become slack, leading to snoring. Lack of sleep can also leave you prone to various other illnesses. So make sure you get a good night’s sleep for around 8 hours a day.
(Dr. Himanshu Garg is Head of Ventilation and Intensive Care Medicine, Artemis Hospitals)
Disclaimer: This content, including advice, is for general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV is not responsible for this information.