9 Ways to Avoid Snoring

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Snoring is a noisy, hoarse sound that happens when sleeping. It happens when the air you are breathing causes the tissues in your throat to vibrate as they flow past. Snoring is harmless and intermittent for most people, and is at worst just a slight annoyance or a source of embarrassment. Nonetheless, for others, snoring is an indicator of a more severe medical condition known as obstructive sleep apnea (OSA), which involves an ENT specialist’s attention.

Based on the trigger, snoring at a licensed ENT clinic can be effectively treated with a set of lifestyle changes, home remedies and both surgical and non-operative procedures, as follows:

Stop Alcohol Intake

Similar to sleeping pills and painkillers, alcohol promotes relaxation of the muscles in the tongue and throat. Snoring can be stopped easily by restricting your alcohol consumption or by not drinking alcohol at least two hours before you sleep.

Lose Weight

Overweight people are twice as susceptible to snoring as those who maintain average weight. Fats accumulating on the throat can narrow the airways and cause snoring. The secret to weight loss is to follow a balanced lifestyle alongside daily workout routine. You can also ask the best ENT specialist for advice on how to maintain a healthy weight while avoiding snoring.

Give Yourself Enough Sleep

During sleep, fatigue and lack of sleep relax the muscles of the tongue and throat, which cause snoring. To stop snoring and give you adequate rest, the best ENT specialists suggest having the necessary 7 to 9 hours of sleep each night.

Stop Smoking

Smoking can aggravate and stir up the nose and throat muscles and cause blockages in the air passages which contribute to snoring. Nonetheless, smoking has many detrimental and long-term health implications. You can also discuss the treatments and approaches with your ENT specialist that will help you stop smoking if necessary.

Always Stay Hydrated

Dehydration induces formation of excess mucus which results in snoring. Each day drinking plenty of water helps remove these secretions. It is also essential for good health to stay hydrated. The best ENT specialist advise women to drink 11 cups (2.7L) and men to drink 16 (3.7L) cups a day.

Don’t Use Sleeping Pills

Sleeping tablets and pain killers have a calming effect on the muscles of the throat and tongue, interrupting respiration and restricting the airways. Antihistamines can have the same result, but they do aid by clearing the airways to avoid snoring. Be sure to speak to your ENT doctor about your current drugs for any possible changes.

Try to Sleep Sideways

Lying down flat on your back may cause snoring, as the tongue can fall back down the throat in this position, blocking or restricting the airways. Alternatively, ENT specialists recommend you sleep on your side because this posture helps to keep the airways safe.

Switch your Pillows

Accumulated bed bugs and allergens in your pillow can cause allergic reactions that contribute to snoring. After a few weeks, make sure you replace your pillow cases, and replace your pillows every 6 months. Hold animals away from your bedroom so that animal dander is prevented.

Lifestyle Change and Avoid Inflammatory Food

The ingestion of milk and gluten induces inflammation of the throat and nasal muscles, which triggers snoring. People don’t really have to exclude these forms of food from their diet because they contain nutrients that are vital to your health. What you need is to balance or limit the intake of these types of food. There are best ENT specialists who can help you with the planning of your diet to reduce the chances of snoring.