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Snoring is a common condition that affects millions of people across the globe. It is a sleep disorder characterized by a hoarse sound caused by the vibration of soft tissues of the throat during breathing. Snoring is often a nuisance, not only for the snorers, but also for their partners or roommates who have to hear the noise. Fortunately, there are several remedies available to stop snoring and improve the quality of sleep.
One of the most effective remedies for snoring is to change one’s sleeping position. Sleeping on the back, face up, can cause one’s tongue and soft palate to collapse toward the back of the throat, obstructing the airway and causing snoring. Sleeping on the side, on the other hand, can keep the airway open, thereby reducing or eliminating the snoring; however, as people change positions during the night on average 15 times, it’s difficult to form the habit of staying on one side or the other, especially in a warm room, where lying on the back is an attempt to cool off a bit. Using a body pillow or wedge pillow can help to train the sleep to stay on their side.
Another remedy for snoring is to lose weight. Excess fat around the neck and throat can put pressure on the airway and cause snoring. Losing weight through a healthy diet and exercise can reduce the size of the neck and throat, enabling the airway to stay more unobstructed.
Also, avoiding alcohol and sedatives before bedtime can help a great deal to stop snoring.Those substances relax the muscles of the throat, increasing the likelihood of snoring. Cutting down on alcohol and sedatives can lead to better sleep quality.
In addition to lifestyle changes, there are several products available with proven track records to help stop snoring. Snore guards, also known as oral appliances, are a popular option. Some of these devices are custom-made by a dentist or orthodontist to fit the patient’s teeth and jaw. Snore guards work by repositioning the jaw and tongue forward, opening up the airway and reducing snoring. Other anti-snore mouthpieces are available over the counter at more affordable prices in many drug stores and on Amazon.com. They don’t require a prescription. They, too, often work very well and are molded easily at home to fit for comfortable sleeping.
Another type of anti-snore device that helps some people is a nasal strip. These sticky tabs adhere to the outside of the nose, opening the nasal cavities for freer breathing. They are easy to find, use, and can be used by anyone, regardless of their sleeping position.