14 Jun How to Stop Snoring? [8 Easy Remedies]
Looking for some effective ways to stop snoring without any medications? Find out what Dr. Vivek Pratap Singh has to say on this.
Snoring is a common problem and you’re not alone who is dealing with it.
According to the data, there are roughly 45% of adults snores either regularly or occasionally and it can stressful for their partner.
In medical words, snoring occurs when the air flows past the relaxed tissues present in your throat. This causes them to vibrate every time you breathe causing that irritating sound.
Having this can disrupt your or your partner’s sleep which eventually can lead to a negative health condition.
However, the good thing is that you can actually get rid of this sleeping disorder.
With some minor lifestyle and diet changes, stopping snoring is possible.
Pro Tip: If the problem is getting worse, you can contact the Best Snoring Doctor in Patna for some specialized treatment.
With that being said, let’s quickly take a look at some major lifestyle and diet changes to control snoring.
Here we go…
Ways to Reduce Snoring
You can actually get rid of snoring by making some minor lifestyle adjustments to your daily regime.
Moreover, these changes are proven and even recommended by the best doctors around the world as well.
Here is what you need to do.
#1. Raise the Head of Your Bed
Sleeping with the head a bit elevated is one of the best ways to stop snoring. Doing this prevents your airways from blocking.
In fact, this is verified by a study as well.
In a retrospective study, researchers have found that individuals who were sleeping using this technique were snoring less as compared to those who sleep in a lateral position.
#2. Get At Least 7 to 9 Hours of Sleep
If you aren’t getting enough sleep, it may be the other main reason for snoring.
This is because it causes our throat muscles to relax which causes airway obstruction. Moreover, sleep deprivation can lead to other negative health conditions as well.
That’s why it’s always recommended to take enough sleep which is between 7 to 9 hours each night.
#3. Avoid Alcohol Intake Before Bed
Alcohol can be another main culprit if you’re snoring. Studies have found that consuming these substances before bedtime can disrupt your sleep.
Moreover, it also relaxes the throat muscles.
Try controlling your drinking habits or at least don’t consume them before your bedtime.
#4. Maintain a Healthy Weight
If you’re overweight, excessive tissues around the throat area might also be causing snoring within you.
Consider keeping your weight at healthy levels. You can do so by having some major lifestyle changes. Add a nutrition-rich diet. And along with that follow an exercise plan that works best for you.
You can also reach out to a professional to further manage your weight in an effective way.
#5. Sleep on Your Side
Sleeping on your side might actually assist in controlling snoring. This is because of the fact that sleeping on the side allows airflow without any obstructions.
On the contrary, sleeping on the back can, in some cases, partially blocks the airflow flowing through your throat.
#6. Avoid Sedatives Before Bed
Taking sedatives before bed can also disrupt the airflow. Like alcohol, it also makes the throat muscles relax causing vibrations every time you breathe.
Next time before consuming these substances before bed…think twice.
#7. Stop Smoking
According to a 2014 study, smoking can negatively affect your snoring habits. Moreover, it also has adverse effects on your overall health.
Researchers had found that smoking even worsens snoring.
However, more research needs to be done. But you can give it a shot…at least it’s beneficial.
#8. Stay Hydrated
You may have already known the importance of hydration to your overall health. What you may don’t know is, that it even affects snoring as well.
When you’re dehydrated, secretions in your nose become sticker causing even more snoring.
To avoid these, drink plenty of water. However, be sure to be at recommended levels.
There you have it about the ways to stop snoring.
Making these lifestyle and diet changes can help you in getting better control of your snoring habits.
With that being said, let’s end this blog on ways to stop snoring. Before leaving take a look at the summary for the whole blog.
When to Consult Doctor?
Overall, taking steps like limiting alcohol, maintaining a healthy weight, and your sleeping habits have a major impact on your snoring habits.
Though in most cases these steps can be enough in controlling snoring. But still, if the condition is still getting worse, don’t fear taking advice from your doctor.
If in Patna or nearby, you can connect with the Best Psychiatrist in Patna…Dr. Vivek Pratap Singh who is also best sleep and snoring doctor as well.
He is a certified sleep and snoring doctor who has done his MBBBS from one of the top-ranked government colleges. With 10+ years of experience, he has now successfully treated thousands of patients as well.
Hopefully, you have found this blog on ways to stop snoring informative and helpful.